Saturday, March 2, 2019
Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
Rx Weights:
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Thursday, February 28, 2019
Death by Assault Bike
2 calories the 1st minute.
4 calories the 2nd minute.
6 calories the 3rd minute, until you fail to make the required calories.
Death by Bench Press
With a continuously running clock, perform one bench press the first minute, two bench presses the second minute, three bench presses the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
RX weight – (155#/105#)
Wednesday, February 27, 2019
Skill / Strength
Split jerk
Conditioning
Dumbbell “Grace”
30 Dumbbell clean and jerk (50#/35#).
Tuesday, February 26, 2019
AMRAP in 4 minutes of:
50 Double unders
25 KB swings (70#/53#)
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 Sit ups
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 KB swings (70#/53#)
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 Box jumps (24″/20″)
Saturday, February 23, 2019
Open Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Thursday, February 21, 2019
Skill / Strength
Split jerk
Conditioning
4 Rounds for time:
30 Unbroken double unders
20 Sit ups
10 Dumbbell snatches (50#/35#)
