Thursday, March 13, 2025
Skill / Strength
2 Position Snatch Complex
Conditioning
Max assault bike calories in 5 minutes.
Wednesday, March 12, 2025
For time.
30 Calorie row
-THEN-
3 Rounds of:
15 Medicine ball cleans (20#/14#)
15 Push ups
-THEN-
30 Calorie row
-THEN-
3 Rounds of:
15 Medicine ball cleans (20#/14#)
15 Push ups
-THEN-
30 Calorie row
Tuesday, March 11, 2025
Strength
Squat
Conditioning
For time:
42-36-30-24-18-12-6
Sit ups
21-18-15-12-9-6-3
Weighted step up (50#/35#)
Every 5 minutes run 300m.
Sunday, March 9, 2025
Complete as many rounds as possible in 12 minutes of:
800m Run
-THEN-
4 Shoulder press (75#/55#)
8 Sumo deadlift high pull (75#/55#)
12 Front squats (75#/55#)
Saturday, March 8, 2025
For time:
- 21 pull-ups
- 42 double-unders
- 21 thrusters (weight 1)
- 18 chest-to-bar pull-ups
- 36 double-unders
- 18 thrusters (weight 2)
- 15 bar muscle-ups
- 30 double-unders
- 15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
Thursday, March 6, 2025
5 Rounds for time of:
5 Deadlift (155#/105#)
10 Box jump overs (24″/20″)
5 Deadlift (155#/105#)
200m Run
Tuesday, March 4, 2025
Strength
Squat
Conditioning
AMRAP in 11 minutes of:
5 Push ups
10 Air squats
15 Sit ups
