Covid-19 Workouts

Team of 4 for Time

  • 600 Cal on AB
  • 200 100lb Med-Ball to Shoulder

1 Ball and 2 Assault Bikes.

40, 30, 20, 10

  • Front squat #80
  • Push press 2 dumbbells #50
  • Box jumps (pick a height at the wall in the back)
  • Dumbbell clean #50

For Time

  • 75 Man Makers
  • Any Break do 15 pull-ups/TTB
  • 800 Cashout

A man maker is a push-up, row, row, pop-up, clean and jerk using dumbbells.

3 Sets of 4-Rounds

  • 10 kb thrusters (35s)
  •   5 kb sdhp (70)

Rest 5 min between sets

For Time

  • 100 KB swings  #50
  • 75 tire flips
  • 50 burpees  #50
  • 25 overhead lunges. #50

22 Min Amrap

  • 1- hill run
  • 5 – thrusters 50lb ball

10,9,8,7…1

  • Dumbbell snatch R
  • Dumbbell snatch L
  • Pull-ups
  • Burpees 
  • T2B

Buyout 800m run

Alternating EMOM

Reps by round
15, 16, 17, 18, 19, 20

  • Alt jumping lunge (20lb dbs)
  • Tire Deadlifts
  • Jumping Squats
  • Rest

40,30,20,10

  • Kettlebell or dumbbell Swings
  • Kettlebell or dumbbell or heavy ball Goblet Squats
  • Hang CJ (alternate arms)

5 Burpees every time you switch to a new exercise.

From April 1st through April 4th, we performed a daily murph

Murph For Time

  • 1 – Mile
  • 100 Pull-ups
  • 200 Pushups
  • 300 Air Squats
  • 1 – mile

Break-up reps as needed