Wednesday, April 3, 2024
Skill / Strength
Split jerk
Conditioning
AMRAP in 12 minutes of:
33 Double unders
22 Push ups
11 Push press (115#/75#)
3 Wall walks
Tuesday, April 2, 2024
Strength
Front squat
Conditioning
AMRAP in 8 minutes of:
30 Step ups (24″/20″)
20 Plate ground to overhead (45#/35#/15#)
1 Rope climb
(20#/14#) Weighted vest = RX+
Sunday, March 30, 2024
Partner Workout:
1 partner holds an Easter Egg (20#/14# med ball) while the other works.
10 Rounds for time:
4 Pull ups
6 Hand release push ups
8 Air Squats
10 Bunny hops (20” box jumps)
Run 200m together (bring the ball)
- At the start of rounds 3, 6,9, and 12 teams drop the Easter egg and preform 20 sit-ups each.
- If the Easter Egg is dropped at any other time, team must perform a 10 burpee penalty each.
35 minute time cap
Saturday, March 30, 2024
For time:
12 Squat clean thrusters (115#/75#)
400m Run
9 Squat clean thrusters (115#/75#)
400m Run
6 Squat clean thrusters (115#/75#)
400m Run
Thursday, March 28, 2024
Strength
Banded deadlift
Conditioning
21-18-15-12-9-6 reps for time of:
KB swings (70#/55#)
Pull ups
*Every 2 minutes perform 50 double unders
Wednesday, March 27, 2024
Strength / Skill
Split Jerk
Conditioning
Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Sit ups
Rest 1 minute. Repeat for a total of 4 cycles.
Tuesday, March 26, 2024
3 Rounds for time of:
30 Calorie assault bike
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
