April 30

Back Squat 5-3-3-1-1-1

Every minute on the minute:
Max Hollowrocks

Complete 100 Hollowrocks


April 27: Murph

At the track
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

The Race

OK, in order to motivate our favorite Red-headed Awesomeness, we’re going to offer up a prize he can truly appreciate. If Drew can run a sub-26:00, the guys have agreed to chip in and treat him to lunch at either the Chinese Buffet or 88 Buffet.

So let’s offer up some encouraging posts to get him in the right frame of mind for tomorrow’s race.

April 19th

Filthy Fifty of the following

50 Pullups
50 Calorie Row
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 GHD
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 45 pounds
50 Burpees
50 Hang Snatch, 45 pounds

April 12

4 rounds for time

500m row/400m run*
10 Pullups
15 Pushups
20 Walking Lunges (each step counts as one rep)
25 DU

*alternate row and run each rnd. For example Row rds 1/3 and Run rds 2/4 or vice versa.

April 11: 10,000

Lift a total load of 10,000 lbs of the following cycle:

1 Back Squat
1 Bench Press
1 Deadlift

Load is your choice and remains the same with each round. 1 rep of each exercise as fast as you can.

April 4th

Dynamic Effort: Good Morning 8 sets of 3 reps @ 45# on 0:45

AMRAP in 7 (thanks David) minutes:
5 reps SDHP 95#
7 reps T2B
9 reps 24″ Box Jumps