2 min bike
1 min each Sampson stretch
2 min bike
1 min down dog
2 min bike
:30 hang, :30 plank, :30 each spider
Amrap 15
8 t2b
8 dB bo row 40/25
16 alt body weight lunges
March 24, 2019
3 rds
20 DB power clean 50/35
50’ hS walk
100 double unders
20 sit-ups
Rest 1 minute between rounds
March 21, 2019
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
3 rounds
1 min row
8 sa db thrusters each
8 kip swings
8 sa high pull each
March 20, 2019
AMRAP 2 min (Rest 90 sec) x 6 sets
8 Burpee Box Jumps (24/20’’)
8 Cal Row
8 KBS 70/53
Max Burpee Box Jump in remaining time
March 19, 2019
500m row
2x 10 Hang snatch high pull
350m row
2x 5 hang muscle snatch
200m row
2x 5 btn snatch bal power land
100M row
21-18-15-12-9-6-3 – AQAP:
Hang Power Snatch 75/55
Calories Ski/row
March 18, 2019
5 rounds
In :90 window
50ft hswalk Or 3 wall walks
MR alt db snatch with remaining time 50/35
Rest :30
10 pass throughs
:30 shoulder opener stretch on pvc
20 scap push ups
:60 hs hold
20 hs shifts
Db snatch progression
Db deadlift
Deadlift high pull
Muscle snatch
High pull Power land without db
Full movement
March 17, 2019
10 rounds
11 wall balls 20/14
11 pull ups
400m run
Spider
Squat with Thoracic rotation
5 each direction big arm circles
20 bent over shoulder throws
20 bent over torso twists
10 hanging shoulder rolls
20 kip swings
5 pull ups
March 15, 2019
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12/10 Calories of Rowing (or 10/8 Calories of Assault Bike)
12 Deadlifts (135/95 lbs)
9 Hang Power Cleans (135/95lbs)
6 Shoulder to Overhead (135/95
March 14, 2019
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Warm up
2x
250 m semi stiff leg row
10 kip swings
5 sumo inch worm
5 each sa r KBs
5 each sa db high pull
Then
EMOM x 6 min (alternate minutes):
1- 4-5 TnG Snatch
2- 5-6 Bar-Facing Burpees
3- 2 Kip Swings + 2 Kipping CTB PU + 1 Bar Muscle-up
March 13, 2019
3×1 mile run
3:00 rest between
Goal is consistency
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March 25, 2019
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