Thursday, March 11, 2021
6 Rounds for time of:
300m Run
11 Wall ball (20#/14#)
11 Pull ups
11 Right arm dumbbell snatch (50#/35#)
11 Left arm dumbbell snatch (50#/35#)
Tuesday, March 9, 2021
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang power cleans (3/4 BW)
Strict handstand push-ups
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
