March 19, 2018

A) Back Squat (20 Minutes)

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

B) For Time

21-15-9

OHS (95/65)

KBS (53/35)

C) For Time

500m Row (Sprint)

March 17, 2018

A) For Time

21-15-9

Deadlift (185/125)

HSPUs (Scaled = HRPUs)

Immediately into

B) For Time

21-15-9

Hang Power Cleans (95/65)

100m run after each round

March 16, 2018

A) AMRAP 30 (partner)

100 Burpee Box Jump Overs (24”/20”)

800m run (together)

100 Wallballs (20/14)

800m run (together)

100 DUs/200 SUs (each)

800m run

• 1 partner working at a time

• divid reps as needed 

March 15, 2018

A) Deadlift (15 minutes) 

Work to a heavy single

B) 5 Rounds

10 KB Clean & Jerks (53/35)

       •5 left/5 right

7 Pull ups 

C) Accessory 

100 K-2-90

March 13, 2018

A) Push Jerk (20 minutes)

Work To A Heavy Single

B) 5 RFT

5 Box Jumps (24”/20”)

10 T2B

15 Wallballs (20/14)

C) Ring Rows

5x10

March 11, 2018

A) Back squats (20 minutes)

Work to a heavy single

B) AMRAP 7

10 Power Cleans (135/95)

20 Push-ups 

C) TABATA (1 round/Alternate Movements)

Flutter Kicks

Superman Hold

March 10, 2018

A) Double “Helen”

3 RFT

800m Run

42 KBS

24 pull-ups 

March 9, 2018

A) For Time

25 Cal. Bike

30 HSPUs

35 Wallballs (20/14)

40 Burpees

45 Air Squats

50 Hang Power Snatch (75/55)

100 Double Unders / 250 Single Unders

March 8, 2018

A) Thruster (15 min)

7x3 (Climbing & From the floor)

B) 5 RFT

25 AbMat Situps

20 Single Arm Overhead KB Walking Lunges (35/26)

15 KBS (35/26)

10 Burpees

March 7, 2018

A) Bench Press (20 minutes)

Work up to a heavy set of 3

B) Every 90 Seconds For 15 Minutes (10 Sets)

10 Push Ups

10 Goblet Squats (53/35)

5 Ring Dips or Box Dips

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