03-05-20

Power Cleans
8@45%
5@55%
3@65/75/85%

20′ AMRAP – Team of 2
1250m/1000m Row
20 Power Cleans @65-75%
4×50′ Walking Lunges

03-04-20

NFT – 6 Rounds:
6 DB Bench Press
6 DB Row (Each Arm)
10 Cal Assault Bike
1 Round of Cindy: 5 Pull Ups, 10 Push Ups, 15 Airsquats

03-03-20

Back Squats
8@45%
5@55/65%
3@75%

Metcon – For Time:
200m Run
20 Sit ups
10 HSPU or DB Strict Press
x 3 Rounds
Then,
400m Run
20 Sit ups
10 HSPU or DB Push Press
x 2 Rounds
Then,
800m Run
20 Sit ups
10 HSPU or DB Push Jerk

03-02-20

Hang Squat Cleans
5@50%
4@60%
3@65/70/75%

Every 4 Minutes x 4 Rounds:
25 Wall Balls
5 Bar Over Burpees
1 Hang Squat Clean – Get Heavier Each Round

02-28-20

With a Partner – Alternate Movements:

8′ AMRAP
10/8 Cal Row
25′ OH Walking Lunges
6 Burpee to Bar Touch
Rest 3′
8′ AMRAP
10 DB Snatch
10 Plate to OH
20 DU
Rest 3′
8′ to Row Max Calories (Switch as Needed)

02-27-20

3 Rounds NFT
8 CG Bench Press
20 Sit Ups
75′ D Ball Carry
5 DB Thrusters (Add Weight Each Round)

Then,
3 Rounds NFT
5 CG Bench Press
15 Sit Ups
75′ D Ball Carry
3 DB Thursters (Add Weight Each Round)

02-26-20

Test time:
1 Min Max Effort – T-Push Ups

Front Squats:
5@ 45/55/65/75%

Metcon:
2 EMOM x 4 Rounds
10 Deadlifts 135/85
8 Power Cleans
Max Goblet Squats 70/53
Rest 1:00

02-25-20

Metcon – For Time:
400m Run / 500m Row
50 Toes to Bar
800m Run / 1000m Row
50 Burpees
800m Run / 1000m Row
25 Ring or Bar MU / 50 Pull ups
400m Run / 500m Row

02-24-20

Push Press
8@45%
5@55/65%
3@75/85%
1@95%
*5 Strict Pull Ups After Each Set

Metcon:
7′ AMRAP
50′ Walking Lunges
15 Medball Situps
Rest 3′
6′ AMRAP
30 DU / 75 Singles
10 Russian KB 70/53

02-21-20

Deadlifts
8@45%
5@55/65/75/80/85%

Metcon – for Time:
As a Team of 2,
200 Wallballs
to Start and then EMOM, one teammate will complete 10 cal on assault bike.