Thursday 2018.03.08
Strength
3 Rounds not for time:
- 5-7 Kettlebell windmills per side
- 5 Tall box step ups
- :20 Supinated grip relaxed hang from pull up bar
Conditioning
3 Rounds for time:
- 500m Row
- 20m Walking Lunge
- 10 Strict Pull Ups
Wednesday 2018.03.07
Strength
Every minute on the minute for 10:00:
- Segmented clean pull + power clean from position 1 + clean from position 1
Click here for a video demonstration of today’s complex.
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 12:00:
- 6 Goblet Squats (70/53)
- 8 Kettlebell Swings (70/53)
- 10 Calorie Bike or Row
Tuesday 2018.03.06
Strength
Four rounds, each for quality:
- 8-12 Kipping Handstand Push Ups
- 40m Sandbag Carry
Rest as needed between rounds.
Conditioning
For time:
- 1000m Row
- 40m Single Arm Dumbbell Overhead Walking Lunge (50/35)
- 40 Burpees over the Dumbbell
Monday 2018.03.05
StrengthÂ
Every minute on the minute for 12:00:
- Minute 1: 3-5 Muscle Ups
- Minute 2: 3-5 Overhead Squats (you choose the weight)
Fitness:
- Minute 1: 5-7 of any pull up variation
- Minute 2: 3-5 Overhead Squats
Conditioning
Complete 3 rounds for time:
- 20/15 Calorie Bike or Row
- 10 Power Snatch (115/75)
- 50 Double Unders
Saturday 2018.03.03
Conditioning
In teams of 5, with each athlete occupying a station, complete as many rounds as possible in 30:00:
- Station 1: 18/12 Calorie Row
- Station 2: 20 Kettlebell Swings
- Station 3: 100m Run
- Station 4: 15 Abmat Sit Ups
- Station 5: 15 Push Ups