"Base Camp" AMRAP 15: 1 Round of "Strict Cindy" 1 Double Dumbbell Power Clean and Jerk (50's/35's) 1 Round of "Strict Cindy" 2 Double Dumbbell Power Clean and Jerk (50's/35's) 1 Round of "Strict Cindy" 3 Double Dumbbell Power Clean and Jerk (50's/35's) … Add (1) Dumbbell Power Clean and Jerk Per Round

"eHarmony" For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats On the Minute: 5 Burpees Barbell: 95/65

"Reverse Psychology" 5 Rounds For Time: 30 Reverse Lunges 20 Shuttle Runs 10 Toes to Bar STIMULUS DESCRIPTION This triplet workout is all about building work capacity With two simple movements and one low-rep, higher-skill movement, you'll be able to keep moving forward for all 5 rounds with little to no breaks We expect this workout to take around 15 minutes to complete; roughly 1 minute per station REVERSE LUNGES You'll step back for these lunges and alternate legs eac

"Five Below" AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters (50's/35's) KILOS 22.5's/15's STIMULUS DESCRIPTION 5 Minutes on and 5 minutes off in today's fas

"Flex Seal" 16 Rounds: 20 Seconds Deadlifts (135/95) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest STIMULUS DESCRIPTION Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off We'll alternate back and forth between these two movements for 16 rounds lasting 16 minutes After a big day yesterday of upper body and squatting, we'll use different muscle groups today to balance things out Because there is rest built in, the movements

Have a safe Memorial Day everyone! Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

”Cinnamon Swirl" AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65) STIMULUS DESCRIPTION Today's workout is longer, light, and balanced Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlifting We can expect to complete around 7-10 rounds when all is said and done STRICT PULL-UPS Choose a rep number or variation that allows you to complete this station in 1-2 sets each round BARBELL MOVEMENTS The ba

”Athlete's Foot" 5 Rounds: 1 Minute Box Jumps (24/20) 1 Minute Toes to Bar 1 Minute Kettlebell Swings (53/35) 1 Minute Rest STIMULUS DESCRIPTION We’ll work for 3 minutes before resting for 1 in today’s interval style workout Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout Reps cans be recorded during the rest

”CEO" 5 Rounds: AMRAP 3: 3 Double Dumbbell Power Snatches (50's/35's) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds STIMULUS DESCRIPTION "CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief" You'll move quickly for 3 minutes and rest for 1 in this interval piece The way the workout is written allows for a high intensity to be maintained: There is built in rest The reps are small The movements patterns do not interfere with each other

”Long Beach" 1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing Burpees STIMULUS DESCRIPTION Going on the longer side in this all bodyweight workout The reps get smaller, but the rounds increase as this workout progresses We expect this piece to take around 25-30 minutes to complete DOUBLE UNDERS If you have 100+ double unders unbroke