March 29, 2019

20 MINUTE AMRAP
WITH A PARTNER:

15/12 CALORIE BIKE
12 SLAMBALLS, 50/30
8 CLEAN AND JERKS, 115/85

PARTNERS ALTERNATE EVERY MOVEMENT 

March 29, 2019

"CHAMPION"

2 ROUNDS

25 HSPU

20 DEADLIFTS, 135/95

15 OVERHEAD SQUATS, 135/95

10 BURPEE BOX JUMP OVERS, 24/20

800 M RUN

March 28, 2019

20 MINUTE ALTERNATING EMOM

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

March 27, 2019

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

March 26, 2019

1000 M ROW...

30 FRONT SQUATS, 135/95

30 SHOULDER 2 OVERHEAD, 135/95

March 24, 2019

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




 

March 23, 2019

WITH A PARTNER...

3000 M ROW

250 WALLBALLS, 20/14

150 HANG POWER SNATCHES, 75/55

100 BURPEES

March 22, 2019

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 

March 21, 2019

8 MIN AMRAP

30 SIT-UPS

30 DOUBLE UNDERS 

March 20, 2019

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

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