Saturday, March 9, 2019
Open Workout 19.3
For Time:
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Thursday, March 7, 2019
Max assault bike calories in 8 minutes.
Rest 4 minutes
Max assault bike calories in 4 minutes.
Rest 2 minutes
Max assault bike calories in 2 minutes.
Wednesday, March 6, 2019
4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Record total calories rowed and total muscle-up reps completed
Tuesday, March 5, 2019
4 Rounds for time of:
10 Back squats (205#/145#)
10 Deadlift (225#/155#)
10 Box jump overs (24″/20″)
Sunday, March 3, 2019
AMRAP in 12 minutes of:
12 Alternating dumbbell snatch (50#/35#)
6 Right arm dumbbell overhead squats (50#/35#)
6 Left arm dumbbell overhead squats (50#/35#)
6 Right arm alternating dumbbell lunges (50#/35#)
6 Left arm alternating dumbbell lunges (50#/35#)
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#)
