March 31, 2017

A) Deadlift (20 min)

1x6 @ 65%

1x4 @ 75%

1x2 @ 85%

1x2 @ 90%

1x1 @ 95%

B) 3 RFT

250m row OR .4 mile bike

40 DUs/80 SUs

20 Alt. revere lunge with bumper plate (25/15)

March 30, 2017

A) EMOM 12

odd: 10 hang power cleans (95/65)

even: 10 S2OH (95/65)

B) 1-2-3-4-5-6-7-8-9-10

TGU (35/26)

goblet squat (35/26)

HRPUs

March 29, 2017

A) Bench Press

Every 3 minutes for 15 minutes (5 sets)

6-8 reps

B) 2 rounds

:90 max effort and :30 rest after each 

9 burpee box jumps + pike push-ups

9 burpee box jumps + pull-ups

9 burpee box jumps + sit-ups

March 28, 2017

A) AMRAP 25

20 wallballs (20/14)

20 KBS (35/26)

20 KB bent over rows (10 ea. side)

:20 sec

B) 3 RFT

20 hollow rocks

20 supermans

March 26, 2017

A) Back Squats (20 min)

1x6

1x8

1x10

1x8

1x6

* use same load for all sets

* rest :60 then 12-15 ring rows

B) For Time

15/12 cal. bike

25 goblet squats (53/35)

15/12 cal. row

25 burpees

200m run

March 25, 2017

A) AMRAP 30 (partner)

400m run

30 wallballs (20/14)

30 box jumps

March 24, 2017

A) shoulder press

find a 1 rep max in 20 minutes

B) 4 RFT (with partner)

20 deadlifts (95/75)
40 double unders/ 80 single unders

* split DLs between partners

* each partner does 40 DU or 80 SU

C) 3 min max effort (with partner)

wallball shots (20/14)

March 23, 2017

A) Every 5 minutes for 25 minutes

12/10 calorie row

12 OHS (45/35)

12 burpees over bar

12 T2B

March 22, 2017

A) Bench press

find a heavy set of 5 in 15-20 minutes

B) for time

50 reps on bike

40 wallballs (20/14)

30 KB-bent over rows (double)

20 push-ups

10 pull-ups

C) optional

:30/:30 (x3)

jackknifes

March 21, 2017

A) 5 RFT

400m run

25 AbMat sit-ups

B) AMRAP 8

3-6-9-12-15-18...........

air squats

G2OH (75/55)

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