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March 2019

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29 Mar

3-29-2019

  AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row Immediately Into… 8 Deadlifts (225/155) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie Row Immediately Into… 4 Deadlifts (245/165) 8 Box Jump Overs (24/20)

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28 Mar

3-28-2019

  Every 3 minutes, for 24 minutes (8 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups/3 Burpee Pull-ups 3 Power Cleans **Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as […]

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27 Mar

5-27-2019

I. Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps II. Five rounds for time of: 40 Double-Unders 10 Push Presses (135/95 lbs) 10 Toes to Bar

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26 Mar

3-26-2019

Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Rowing Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds of Side Plank (each side)

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25 Mar

3-25-2019

  I. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes […]

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25 Mar

3-24-2019

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22 Mar

3-22-2019

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb.

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21 Mar

3-21-2019

I. In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 Kettlebell Swings (53/35 lbs) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and KB Swings Rest 8 minutes, and when the running clock reaches 20:00… II. […]

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20 Mar

3-20-2019

I. Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – Max Reps @ 80% Rest 3 minutes between sets. II. Complete as many rounds and reps as possible in 12 minutes of: 40 Double Unders 20 AbMat Sit-ups […]

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19 Mar

3-19-2019

  Every 5 minutes ,for 25 minutes: 15 Lateral BB Burpees 12 Deadlifts (115/80) 9 Hang Power Cleans (115/80) 6 Push Jerks (115/80)

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