Saturday, March 6, 2021
Every 8 minutes for 4 rounds:
800m Run
30 KB swings (53#/35#)
15 Shoulder to overhead (155#/105#)
Thursday, March 4, 2021
Strength
Back squat
Conditioning
For time:
45 Double unders
21 Pull ups
45 Double unders
15 Chest to bar pull ups
45 Double unders
9 Bar muscle ups
Wednesday, March 3, 2021
With a 5 minute clock:
25 Bench press (body weight)
Max assault bike calories
Rest 3 minutes
With a 5 minute clock:
50 Calorie row
Max over the rower burpees
Rest 3 minutes
With a 5 minute clock:
25 Bench press (body weight)
Max assault bike calories
Rest 3 minutes
With a 5 minute clock:
50 Calorie row
Max over the rower burpees
Tuesday, March 2, 2021
Skill / Strength
Snatch
Conditioning
For time:
AMRAP in 15 minutes of:
30 Sit ups
10 Overhead squats (135#/95#)
5 Push press (135#/95#)
Sunday, February 28, 2021
AMRAP in 12 minutes of:
1-2-3-4-5-6-7-8-9-10…
Deadlift (275#/185#)
5 Box jumps (24″/20″) after every round
