Thursday, March 16, 2023
10 Rounds for time of:
10 Calorie assault bike
20 Sit ups
10 Box jumps (24″/20″)
Wednesday, March 15, 2023
AMRAP in 3 minutes of:
9 Air squats
6 Push-ups
3 Split jerks (155#/105#)
Rest 1 minute. Repeat for a total of 3 cycles.
Tuesday, March 14, 2023
Skill / Strength
Snatch balance
Conditioning
2 HAK snatch high pulls + 1 HAK squat snatch
EMOM for 10 minutes @ 80% of snatch balance
Sunday, March 12, 2023
For time:
Run, 7 Pull ups
Run, 7 Pull ups, 7 Burpees
Run, 7 Pull ups, 7 Burpees, 7 Deadlift
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk
(The prescribed barbell weight is 135#/95#)
Saturday, March 11, 2023
For tIme:
30 Pull ups
60 Sit ups
-THEN-
6 Rounds of:
15 Push press (95#/65#)
15 KB swings (70#/53)
Thursday, March 9, 2023
“Fight Gone Bad”
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
