Friday, March 20, 2020

Saturday 200321

Warm-Up: 0-5
2:00 Aerobic of Choice
20 Push-Ups
20 Air Squats
20 Plank Shoulder Taps

Strength: 12-24
Front Squat
In 12:00 establish a 3RM, 2RM, and 1RM

MetCon: 32-46
For Time:
1500m Row/3k Bike/1200m Run
20 Squat Cleans 205/145
50 HR Push-Ups
At-Home:
For time:
3 rounds
400m run
25 Air Squats
25 HR Push-Ups

Wednesday, March 18, 2020

Friday 200320

Warm Up: 0-5
30/25 Calorie Row
30 Box Jumps w/ step down
20 KB Swings

Strength: 13-23
Power Clean
EMOM 10
2 Reps AHAP
build across sets

MetCon: 32-44

3 Rounds
20 Deadlift 155/105
10 Bar Facing Burpees
10 Shoulder to OH 155/105
10 Bar Facing Burpees
At-Home:
Death By Burpee:
1 - 1 burpee
2 - 2 burpees
3 - 3 burpees
...continue until you cannot complete the burpees within the minute
rest 5:00
then
EMOM 10:00
Burpees -4 of the most burpees completed

Thursday 200319

AMRAP 15:00

15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

Tuesday, March 17, 2020

Wednesday 200318

Warm-Up: 0-5
800/600m Row
20 Kang Squats w/ Empty Bar

Strength: 12-24
Back Squat
E3MOM 12:00
Complete 10 Reps
increase weight across sets

MetCon: 30-40
AMRAP 10:00
30 Double Unders
15 Power Snatch 75/55lbs

Extra: 48-56
AMRAP 8:00
Max Rep Front Squats 135/95
Every break complete
9/6 Calories on Bike & 12 Push Ups
Score is Front Squats completed

At-Home Option:
5 Rounds for Time
10 Push-Ups
15 Sit-Ups
20 Air Squats

Monday, March 16, 2020

Tuesday 200317

Warm-Up:  0-5
400m Run
50' Duck Walk
50' Butt Kicks
50' High Knees
20 Empty Bar OHS

Strength: 15-25
EMOM 8:00
1 Snatch + 1 OHS
Build to heavy complex

MetCon: 33-43
AMRAP 10:00
Run 200m
rest :30

At-Home Option:
For time:
5 rounds

20 Burpees
20 Alt Lunge Steps
20 Hand Release Push-Ups

Sunday, March 15, 2020

Monday 200316


Warm-Up: 0-5
2:00 Bike
20 Jumping Alt Lunges
30 Single Arm KB Swings (15/side)
Bike remaining time

Strength: 13-23
Power Clean + 8 Lunge Steps (4/side)
Every 2:00 for 10:00

MetCon: 30-45
For Time (25:00 Cap)
50 Wallballs 20/14 10'
then
3 rounds:
12 Toes to Bar
10 Power Cleans 165/115
then
50 Wallballs

Extra: 50-57
3 Rounds
25/20 Calorie Row
20 Box Jump Overs 24/20"
7 Min Cap

At-Home Option:
3 Rounds:
800m Run
50 Sit-Ups
50 Air Squats

Friday, March 13, 2020

Saturday 200314

Warm-Up: 0-8
400m Run
20 Good Mornings 45/35
20 Reverse Lunges
500m Row

Strength: 20-35
Deadlift
In 15:00 complete
10-8-6-4-2
Increase weight across sets

MetCon: 50-70
10 Rounds (20:00 Cap)
3 Muscle Ups
5 Thrusters 135/95
50' Sandbag Carry 150/100
(25' out and back)

Extra: 84-90
15-10-5
HSPU
Devils Press 50/35s

Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...