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
Tuesday, March 12, 2019
For time:
30 Wall ball (30#/20#)
-THEN-
4 Rounds of:
Run 200m
15 Push press (95#/65#)
-THEN-
30 Wall ball (30#/20#)
Sunday, March 10, 2019
For time:
Row 50 calories
50 Double unders
50 Sit ups
Row 40 calories
40 Double unders
40 Sit ups
Row 30 calories
30 Double unders
30 Sit ups
Row 20 calories
20 Double unders
20 Sit ups
Row 10 calories
10 Double unders
10 Sit ups
