Wednesday, March 20, 2019
5 Rounds for time:
400m Run
21 KB swings (70#/53#)
12 Toes to bar
Rest 2 minutes
Tuesday, March 19, 2019
AMRAP in 20 minutes of:
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerk (155#/105#)
30 Wall ball (20#/14#)
Sunday, March 17, 2019
4 Rounds for time of:
20/14 Calorie assault bike
15 Bench press (135#/95#)
50 Double unders
Saturday, March 16, 2019
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes
Thursday, March 14, 2019
AMRAP in 8 minutes of:
20 burpees to a plate (45/25lb plate for all athletes)
15 power cleans
15 front squats
10 push press
15 front squats
15 power cleans
Max burpees to a plate in remaining time
Wednesday, March 13, 2019
For time:
66 Deadlift (135#/95#)
66 Box jump (24″/20″)
66 Kettlebell swings (53#/35#)
66 Double-unders
66 Pull-ups
