Tuesday 2018.03.20
Strength
4 Rounds not for time:
- 5-7 Bench Press @ 20X1
- 20 Band Face Pulls
Conditioning
4 Rounds for time:
- 400m Run
- 20m Farmer Carry Walking Lunge (35/25)
16:00 time cap.
Monday 2018.03.19
Conditioning
Every minute on the minute for 24:00:
- Minute 1: 15/12 Calorie Row
- Minute 2: 9 Thrusters (95/65)
- Minute 3: 12 Chest to Bar Pull Ups
- Minute 4: Rest
Saturday 2018.03.17
Conditioning
In teams of 3, complete for time:
- Shuttle Run Relay (10m, 20m, 30m)
- 800m Run together
- 6 Man Maker Relay (35/25)
- 400m Run together
- 6 Man Maker Relay
- 800m Run together
- Shuttle Run Relay
Friday 2018.03.16
Conditioning
Open Workout 18.4
For time:
- 21 Deadlifts (225/155)
- 21 Handstand Push Ups
- 15 Deadlifts (225/155)
- 15 Handstand Push Ups
- 9 Deadlifts (225/155)
- 9 Handstand Push Ups
- 21 Deadlifts (315/205)
- 50ft Handstand Walk
- 15 Deadlifts (315/205)
- 50ft Handstand Walk
- 9 Deadlifts (315/205)
- 50ft Handstand Walk
Scaled:
- 21 Deadlifts (135/95)
- 21 Hand Release Push Ups
- 15 Deadlifts (135/95)
- 15 Hand Release Push Ups
- 9 Deadlifts (135/95)
- 9 Hand Release Push Ups
- 21 Deadlifts (185/135)
- 50ft Bear Crawl
- 15 Deadlifts (185/135)
- 50ft Bear Crawl
- 9 Deadlifts (185/135)
- 50ft Bear Crawl
Click here for a full workout description and breakdown of standards.
Thursday 2018.03.15
Strength
4 rounds not for time:
- 8 Single leg kettlebell deadlifts each leg
- 5 Single arm kettlebell push press + 20m waiter’s walk (left arm)
- 5 Single arm kettlebell push press + 20m waiter’s walk (right arm)
Conditioning
Complete as many rounds as possible in 15:00:
- 20/15 Calorie bike or row
- 40m Farmer’s carry
- 10 Burpees