Sunday, March 28, 2021
“The Ghost”
6 Rounds for total reps of each:
1 Minute max calorie row
1 Minute max burpees
1 Minute max double unders
1 Minute rest
Saturday, March 27, 2021
For total time:
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 minute
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 minute
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Thursday, March 25, 2021
For time:
20 Toes to bar
2 Hang clean & split jerk (185#/135#)
15 Toes to bar
4 Hang clean & split jerk (185#/135#)
10 Toes to bar
6 Hang clean & split jerk (185#/135#)
5 Toes to bar
8 Hang clean & split jerk (185#/135#)
Wednesday, March 24, 2021
10 Rounds for total time of:
10 Calorie assault bike
Rest 1 minute
10 Deadlift (155#/105#)
Rest 1 minute
Tuesday, March 23, 2021
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
50′ Overhead walking lunge (45#/35#)
2 Rope climbs
Sunday, March 21, 2021
For time:
800m Run
16 Push press (115#/80#)
600m Run
12 Push press (135#/95#)
300m Run
6 Push press (155#/105#)
Saturday, March 20, 2021
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes.
