Wednesday 2018.03.14

Mar 13, 2018

Strength

Every minute on the minute for 10:00:

• Segmented snatch pull + power snatch from position 1 + snatch from position 1

Conditioning

With a partner, alternating full rounds, complete 4 rounds each:

• 15 Thrusters (95/65)
• 15 Chest to Bar Pull Ups

Tuesday 2018.03.13

Mar 12, 2018

Strength

4 Rounds:

• 6-8 Bench Press @ 30X1
• 10-12 Single Arm Dumbbell Row each side

Conditioning

Four rounds for time:

• 15 Abmat Sit Ups
• 15 Push Ups
• 15 Kettlebell Swings (70/53)

Monday 2018.03.12

Mar 11, 2018

Strength

Deadlift

• 4 x 3-5 @ 30X1

Conditioning

Complete as many rounds as possible in 7:00:

• 10 Dumbbell Deadlifts (50/35)
• 10m Walking Lunge
• 10 Wall Balls (20/14)
• 10m Walking Lunge

Saturday 2018.03.10

Mar 9, 2018

Conditioning

In teams of 4, complete 3 rounds of:

• 100m Sandbag Carry Relay
• 200m Run Together

Immediately into 3 rounds of:

• 3 Wall Walk Relay
• 200m Run Together

Friday 2018.03.09

Mar 8, 2018

Conditioning

Open Workout 18.3.

2 Rounds for time:

• 100 Double Unders
• 20 Overhead Squat (115/80)
• 100 Double Unders
• 12 Ring Muscle Ups
• 100 Double Unders
• 20 Alternating Dumbbell Snatch (50/35)
• 100 Double Unders
• 12 Bar Muscle Ups

14:00 time cap.

Scaled

2 Rounds for time:

• 100 Single Unders
• 20 Overhead Squats (45/35)
• 100 Single Unders
• 12 Pull Ups
• 100 Single Unders
• 20 Alternating Dumbbell Snatches (35/20)
• 100 Single Unders
• 12 Pull Ups

14:00 time cap.

Click here for a full workout description and breakdown of standards.