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190330

20 MINUTE AMRAP WITH A PARTNER: 15/12 CALORIE BIKE 12 SLAMBALLS, 50/30 8 CLEAN AND JERKS, 115/85 PARTNERS ALTERNATE EVERY MOVEMENT

190329

"CHAMPION" 2 ROUNDS 25 HSPU 20 DEADLIFTS, 135/95 15 OVERHEAD SQUATS, 135/95 10 BURPEE BOX JUMP OVERS, 24/20 800 M RUN

190328

20 MINUTE ALTERNATING EMOM 1: 12 BOX JUMP OVERS, 24/20 2: 15 PULL-UPS 3: 18 WALLBALLS, 20/14 4: REST

190327

15 MINUTE AMRAP 40FT RIGHT ARM OH DUMBBELL WALK, 50/35 40FT LEFT ARM OH DUMBBELL WALK, 50/35 12 DUMBBELL HANG POWER CLEANS, 50/35 6 BURPEES OVER THE DUMBBELL

190326

1000 M ROW... 30 FRONT SQUATS, 135/95 30 SHOULDER 2 OVERHEAD, 135/95

190325

5 ROUNDS 14 KETTLEBELL SWINGS, 1.5/1.0 PD 7 BURPEE PULL UPS REST 3 MIN 5 ROUNDS 14 ALTERNATING DUMBBELL SNATCHES 7 BOX JUMPS, 30/24” REST 3 MIN 5 ROUNDS 14 PISTOLS 7 HSPU

190323

WITH A PARTNER... 3000 M ROW 250 WALLBALLS, 20/14 150 HANG POWER SNATCHES, 75/55 100 BURPEES

190322

19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups M 95 lb. F 65 lb. Time cap: 20 minutes

190320

FILTHY FIFTY For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders

190316

4 ROUNDS 1 MINUTE EACH OF... ROW DUMBBELL SNATCH, 50/35 BIKE KETTLEBELL SWING, 1.5/10 Pd. REST

190315

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

190314

TABATA HANG POWER CLEANS, 75/55 DOUBLE UNDERS DEADLIFTS, 115/85 SIT-UPS

190312

10 MINUTE AMRAP 12 CALORIE ROW/ 10 CALORIE BIKE 15 KETTLEBELL DEADLIFTS, 2/1.5

190309

30 Cleans, 185/135 30 Burpees 20 Cleans, 165/115 20 Burpees 10 Cleans, 155/105 10 Burpees

190308

19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes

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