03-28-24

20′ to Work to Heavy
3 Rep Back Squat

12′ AMRAP
1-2-3-4-5-6-7-8-9-10……
Hand Release Burpees
10 DU / 25 Singles

03-27-24

12′ to Find Heavy Barbell Complex of:
3 Deadlifts
2 Hang Cleans
1 Front Squat

For Time:
800m Run
25 Russian KB Swings
600m Run
25 Russian KB Swings
400m Run
25 Russian KB Swings
200m Run
25 Russian KB Swings

03-26-24

Strict Press
10-9-8-7-6-5-4-3-2-1
*2 Front Squats after Each Set

For Time:
750m Row or Ski
50 Abmat Situps
1′ Plank Hold
500m Row or Ski
50 Abmat Situps
1′ Plank Hold
250m Row or Ski
50 Abmat Situps
1′ Plank Hold

03-25-24

Push Press:
5 Rounds x 4 Reps
*from Ground, getting heavier / with OH Static Hold
:00 bar up, :10 bar down & back up, :20 bar down & back up, :30 bar down & back up, :40 bar down

6 Rounds
1′ Max Box Step Overs with 1 DB 40/25
Rest 2′

03-22-24

12′ to Find Heavy Barbell Complex of:
Deadlift
Hang Clean
Power Clean
Hang Clean
STO (optional)

For Time:
3000/2500m Row Or Ski

03-20-24

Deadlifts
10-10-8-8-6-6-4-4-2-2-2
*20′ to Work to Heavy 2RM either Conventional or Sumo.

For Total Time:
800m Run
Rest 3′
800′ Run

03-19-24

Strict Press
7 Sets x 3 Reps
*Add 3 Hang Cleans after each set

6′ AMRAP
5 Power Cleans
5 Burpees Over Bar
5 Push ups with 1 sec pause at top
Rest 2′
6′ AMRAP
10 Deadlifts
10 Burpees Over Bar
10 HR Push ups with 1 sec pause at top

03-18-24

Back Squats
10-8-6-5-5-5
*Work to Heavy 5, Then,
1 Back Squat Every :30 x 6 Rounds

18′ AMRAP
750/650m Row or Ski
40 Weighted Walking Lunges (1 DB = 1/4 of Back Squat)
50 Abmat Situps

03-15-24

Open 24.3
For Time – 15′ Cap
5 Rounds:
10 Thrusters
10 Chest to Bar Pullups
Rest 1′
5 Rounds:
7 Thrusters
7 BMU

03-14-24

Strength / Skill:
6 Attempts to Find Heavy Complex of:
1 Power Clean
1 Hang Clean
1 Power Clean
1 Hang Clean

15′ AMRAP
10 Close Grip Bench (50-75% BW)
6 DBall Over Shoulder
10 Cal Row/Ski