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03.17.20

3/16/2020

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Conditioning

6 Sets:

200m Fast Run
100m Plate OH Carry
150m Row Sprint
100 DU
150m Row Sprint
100m Plate OH Carry


​
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03.16.20

3/15/2020

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Strength

4 Sets:

6-8 BB Push Press
8-10 Alt BB Front Rack Reverse Lunge
:30 HS Hold


Conditioning

E2M x 10

:20 Hang Squat Cleans 95/65
Rest

Score is Lowest Rounds




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03.14.20

3/13/2020

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Conditioning

Teams of 3:

AMRAP 30

15 Devils Press
30 DB Bent Over Row
60 BB Back Squats

RX:
Increase BB Weight Each Round:
Rd 1- 115/75
Rd 2- 135/95
Rd 3- 185/115
Rd 4- 205/145
Rd 5- AMRAP 225/165


L1:
DB Goblet Squat


Split Work Any Way You'd Like



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03.13.20

3/12/2020

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Strength

Front Squats

10-10-8-8-6

Conditioning

For Time:

50 Wallballs
500m Row

5:00 Time Cap

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03.12.20

3/11/2020

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Strength

10-10-8-8-6

Front Squats

Conditioning


For Time:

50 Wallballs
500m Row

5:00 Time Cap

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03.11.20

3/10/2020

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Conditioning

"DORK"

6RFT

60 DU's 
30 KB Swings
15 Burpees

25:00 Time Cap

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03.10.20

3/9/2020

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Strength

12-12-10-10

UB Hang Power Cleans AHAP

Conditioning

AMRAP 4:
4 Muscle Ups
8 DB Push Press 35/25

3:00 Rest

AMRAP 4:
6 C2B
10 DB Thrusters

3:00 Rest

AMRAP 4:
8 Pull-Ups
12 DB Front Squats

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03.09.20

3/8/2020

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Conditioning

6 RFR

:40 AMRAP Shuttle Runs

4:00 to complete
20 Air Squats
20 Alt Deadbugs
20 Glute Bridges
:20 Hollow Flutter Kicks
Rest Remainder

Score is total Shuttle Run reps (25' = 1 rep)



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03.07.20

3/7/2020

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Conditioning

W/a Partner:

AMRAP 24

4 Rounds Strict Cindy (you go, I go)
20 Syncro Abmat Sit Ups

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03.06.20

3/5/2020

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Conditioning

E4M x 7

:30 Ski or Row for Highest Watts
**Rest

Score is LOWEST watts in a round

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