Friday 2019.03.22

Mar 21, 2019

Open Workout 19.5

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)