Sunday, March 19, 2023
Skill / Strength
L-Sit
Conditioning
3 Rounds of:
800m Run
20 One-arm dumbbell push press (50#/35#)
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)
