Saturday 2018.03.31

Mar 30, 2018

Conditioning

In teams of 3, complete for time:

  • 100 Dumbbell Power Cleans (50/35)
  • 100 Burpee Pull Ups
  • 100 Dumbbell Push Press (50/35)

*One teammate must be running 200m at all times while the other two are chipping away at the 100s. Once the runner is back, another teammate goes out for the run and the two inside continue chipping away at the 100s.*

*30:00 time cap.*

Friday 2018.03.30

Mar 29, 2018

Strength

Take 15-20 minute to build to a heavy:

  • Bench Press x 1 (:03 lower, :03 pause on chest)

Conditioning

3 Rounds for time:

  • 400m Run
  • 20 Single Arm Dumbbell Shoulder to Overhead (50/35)
  • 15 Toes to Bar

Thursday 2018.03.29

Mar 28, 2018

*Today is Lauren’s last class at Solidarity before she leaves to start her Residency. We will be heading to Random Row after the 1830 class. Come join us for a drink and wish Lauren well!*

Strength

Every minute on the minute for 10:00:

  • Snatch from position 1 + Snatch from position 2 + Snatch

Conditioning

Complete as many rounds as possible in 12:00:

  • 2 Bar Muscle Ups
  • 4 Squat Snatch (95/65)
  • 12 Calorie bike or row

Wednesday 2018.03.28

Mar 27, 2018

Conditioning

With a partner, alternating every :30, complete for time:

  • 100 Calorie bike or row
  • 100 Double unders
  • 100m Forward crawl
  • 100 Kettlebell swings
  • 100m Forward crawl
  • 100 Double unders
  • 100 Calorie bike or row

30:00 time cap.

Tuesday 2018.03.27

Mar 26, 2018

Conditioning

At 0:00, for time:

  • 2000m Row

At 15:00, for time:

  • 5 Rope Climbs
  • 75 Air Squats
  • 5 Rope Climbs

At 30:00, for time:

  • 100 Burpees

10:00 time cap on each section.