Wednesday, March 20, 2024
33 Double unders
33 Wall ball (20#/14#/10#)
33 Toes to bar
33 Burpees
33 Kettlebell swings (53#/35#/25#)
Tuesday, March 19, 2024
AMRAP in 16 minutes of:
9 Front rack lunges (95#/65#)
12 Push press (95#/65#)
1+ Rope climb
Saturday, March 16, 2024
5 Rounds for time of:
300m Run
5 Overhead squats (95#/65#)
5 Right arm dumbbell overhead squats (50#/35#)
5 Left arm dumbbell overhead squats (50#/35#)
Wednesday, March 13, 2024
AMRAP in 3 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 5 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 7 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
Tuesday, March 12, 2024
Strength / Skill
Muscle up
Conditioning
For time.
12-9-6 reps of:
Front squat (155#/105#)
Push press (155#/105#)
-THEN-
30 Toes to bar
-THEN-
21-15-9 reps of:
Front squat (95#/65#)
Push press (95#/65#)
