Tuesday, April 4, 2023
3 Rounds for time of:
10 KB swings (70#/53#)
20 One arm KB push press (70#/53#)
30 KB deadlift (70#/53#)
400m Run
Sunday, April 2, 2023
0:00 – 3:00 – 400m Run
3:00 – 4:00 – Max pull ups
4:00 – 5:00 – Max lunges
5:00 – 8:00 – 400m Run
8:00 – 9:00 – Max pull ups
9:00 – 10:00 – Max lunges
10:00 – 13:00 – 400m Run
13:00 – 14:00 – Max pull ups
14:00 – 15:00 – Max lunges
Saturday, April 1, 2023
21-15-9 reps for time of:
Wall ball (20#/14#)
Hang power snatch (115#/80#)
*Rest 3 minutes*
21-15-9 reps for time of:
Wall ball (20#/14#)
Hang power clean & jerk (115#/80#)
Wednesday, March 29, 2023
Strength / Skill
Snatch balance
Conditioning
For time:
300m Run
9 Barbell complex (115#/80#)
300m Run
6 Barbell complex (135#/95#)
300m Run
3 Barbell complex (155#/105#)
Tuesday, March 28, 2023
4 Rounds for time:
50 Crossovers
40 Air squats
30 V-ups
20 Push ups
10 Chest to bar pull ups
Sunday, March 26, 2023
Complete as many reps as possible in 18 minutes of:
3 Burpee box jump-overs (24″/20″)
3 Dumbbell snatch (50#/35#)
6 Burpee box jump-overs (24″/20″)
6 Dumbbell snatch (50#/35#)
9 Burpee box jump-overs (24″/20″)
9 Dumbbell snatch (50#/35#)
Etc…
Every 6 minutes complete a 400m run.
