March 31, 2018

A) For Time

50 Wallballs (20/14)

25 Push Press (95/65)

50 Box Jump Overs (24/20)

25 Wallballs (20/14)

50 T2B

25 Ring Dips

50 Wallballs (20/14)

Cap = 25 Minutes

March 30, 2018

A) For Time

400m Run

21 KBS (53/35)

21 Box Jumps (24/20)

400m Run

15 KBS

15 Box Jumps 

400m Run

9 KBS

9 Box Jumps 

B) Accessory

50 KB Tricep Ext

50 KB Side Bends 

March 29, 2018

A) Split Jerk (15 min)

5x3 (Across)

* From Rig

B) 3 RFT

5 Hang Power Cleans (115/75)

10 Front Squats (115/75)

15 Bar Facing Burpees

C) Accessory

100 AbMat sit-ups 

March 28, 2018

A) 5 RFT

50 DUs/ 75 SUs

20 American KBS (53/35)

10 Burpee Box Jumps (24/20)

Cap = 18 Minutes

March 27, 2018

A) EMOM 20

Min 1: 10 Pendlay rows (75/55)

Min 2: 20-30s handstand hold

Min 3: 10 medball leg raises/rig (20/14)

Min 4: 40 second farmer carry (53/35)

B) Accessory

3 Rounds

10 barbell curls (45/35)

20s side planks (each side) 

March 26, 2018

A) Back Squat (20 min)

3-3-3-3-3 (climbing)

B) For Time

25 Wallballs (20/14)

20 Squat Cleans (95/65)

25 Wallballs (20/14)

15 Squat Cleans (115/75)

25 Wallballs (20/14)

10 Squat Cleans (135/95)

C) Accessory 

Negative pull-ups

3x5

March 23, 2018

A) For Time

25 Cal Row

35 AbMat Sit-ups

45 Box Jump Overs (24”/20”)

55 Barbell Thrusters (45/35)

65 KBS (53/35)

March 22, 2018

A) 5 RFT

12 AbMat sit-ups

12 Power Snatches (75/55)

12 T2B

B) 5 RFT

200m Sprint

* 30 second rest between runs

March 21, 2018

A) AMRAP 12

Sumo Deadlift Highpulls (75/55) 1 Minute

Box Jumps (24"/20") 1 Minute

Sumo Deadlift Highpulls (75/55) 2 Minutes

Box Jumps (24"/20") 2 Minutes

Sumo Deadlift Highpulls (75/55) 3 Minutes

Box Jumps (24"/20") 3 Minutes

B) Accessory

AMRAP 2 TGU (35/26) Left

AMRAP 2 TGU (35/26) Right

March 20, 2018

A) Bench Press (20 Minutes)

5-5-5-5-5 (Climbing)

B) AMRAP 10

7 Burpees

14 Wallballs (20/14)

21 KBS (53/35)

C) Accessory

3 Minutes Max Effort DUs/SUs

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