Thursday 2019.03.21

Mar 20, 2019

Conditioning

Every 8:00 for 4 rounds:

  • 500m Row
  • 400m Run
  • 20 Burpees

Wednesday 2019.03.20

Mar 19, 2019

Strength

Every minute on the minute for 10:00:

  • Minute 1: :40 Sandbag Hold
  • Minute 2: :20 Hollow Hold

Conditioning

25-20-15-10 Reps of:

  • Hang Power Cleans (135/95)
  • Box Jump Overs (24/20)

Tuesday 2019.03.19

Mar 18, 2019

Strength

1A) Close Grip Bench Press

  • 4 x 6-8

1B) Single Arm Dumbbell Row

  • 4 x 8-10

Conditioning

Complete as many rounds as possible in 12:00:

  • 2 Alternating Dumbbell Snatch (50/35)
  • 2 Toes to Bar
  • 4 Alternating Dumbbell Snatch
  • 4 Toes to Bar
  • 6/6, 8/8, 10/10…

Monday 2019.03.18

Mar 17, 2019

Strength

Back Squat Tempo + Regular

  • 4 x 2+4

The first two reps are performed at a 3331 tempo. The following four reps are performed with no tempo restriction.

Conditioning

With a partner, alternating full rounds, complete 3 rounds each:

  • 15 Calories
  • 15 Dumbbell Thrusters (50/35)