05 31 – 06 06 21

05 31 – 06 06 21

05-31

10-9-8-7-6-5-6-7-8-9-10
Air Squats
Sit-ups
Lunges
*Hold a :100 plank after each ‘even’ number round.

06-01

‘JOHNNY BRAVO’
100 Push Press (95#/55#)
Perform 5x Deadlifts Every Time You Break*
*Resting in the front rack for more than 3 seconds qualifies as breaking 😈

06-02

‘HELEN-ISH’
6x Rounds

Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups

Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU

06-03

5x Rounds
8x Alt DB Snatches
24x Double Unders

Into…

5x Rounds
4x 2xDB Thrusters
12x Burpees

06-04

20:00 EMOM
MIN 1: 200m
Run MIN 2: 10x Burpees

06-05 06

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

Going AWOL

Going AWOL

Aaron and I go through what it means to go AWOL (Absent Without Official Leave) in the military, on your job, on your friends and in your personal life – and the costs associated with doing so.

This week joined by my ever awesome co-host Aaron “Grizz” Griswold.

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05 31 – 06 06 21

05 24 – 30 21

05-24

10:00 AMRAP
25x Wallballs
25x Toes-to-Bar / Hanging Knee Raises / V-ups
200m Farmers Carry KB/DB #AHAP

Rest 2:00

10:00 AMRAP Repeat
Rest 1:00

05-25

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Burpees
10x Single Arm KB/DB Thrusters Right

05-26

50-40-30-20-10
Air Squats
Sit-ups
Push-ups
*400m run between rounds

05-27

‘DEADBOLT’
21-15-9
2xDB Push Press #AHAP
Burpee

05-28

30:00 AMRAP
10x Goblet Squats
4x Turkish Get Ups
10x KB Lunges
4x Turkish Get Ups
10x KB Deadlifts
4x Turkish Get Ups

05-29/30

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

05 31 – 06 06 21

05 17 – 05 23 21

05-17

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest

Then…

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest

Then…

50′ Walking KB Overhead Hold Lunges

05-18

10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar

3:00 Rest

12:00 AMRAP
200m Run
10x Push-ups

3:00 Rest

8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar

05-19

**All reps with DBs / Change weight# as needed

5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs

05-20

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right

05-21

‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups

05-22/23

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim