Thursday, April 1, 2021
5 Rounds of:
10 Deadlift (225#/155#)
10 Push ups
-THEN-
60/48 Calorie assault bike
30 Split jerk (155#/105#)
Wednesday, March 31, 2021
Strength
Squat
Conditioning
AMRAP in 14 minutes of:
40 Sit ups
14 Overhead squats (95#/65)
40 Sit ups
14 High hang power snatch (95#/65)
Tuesday, March 30, 2021
For time:
80 KB swings (53#/35#)
800m Run
60 Box jumps (24″/20″)
600m Run
30 Bench press (155#/105#)
300m Run
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
