Wednesday, March 8, 2017
For time:
50 Overhead squats (45#/35#)
100 Sit ups
25 Overhead squats (95#/65#)
50 Toes to bar
10 Overhead squats (175#/125#)
20 GHD sit ups
Tuesday, March 7, 2017
For time:
3,000m Assault bike
75 KB swings (53#/35#)
1,000m Row
60 Wall ball (20#/14#)
800m Run
45 Pull ups
Sunday, March 5, 2017
For time:
50 Calorie row
50 Double unders
50 Sit ups
40 Calorie row
40 Double unders
40 Sit ups
30 Calorie row
30 Double unders
30 Sit ups
20 Calorie row
20 Double unders
20 Sit ups
10 Calorie row
10 Double unders
10 Sit ups
Saturday, March 4, 2017
Workout 17.2
AMRAP in 12 minutes of:
2 Rounds of:
50′ Weighted walking lunge
16 Toes to bar
8 Power cleans
-THEN-
2 Rounds of:
50′ Weighted walking lunge
16 Bar muscle ups
8 Power cleans
Wednesday, March 1, 2017
8 Rounds of :20 work /:10 rest
Deadlift (185#/135#)
Rest 1 minute
Hang power clean (135#/95#)
Rest 1 minute
Front squat (85#/60#)
Rest 1 minute
Push press (65#/45#)
Tuesday, February 28, 2017
Strength
Squat
Conditioning
3 Rounds for time of:
500m Row
10 Overhead squats (155#/105#)
10 Chest to bar pull ups
