03.30.2019

1) Back Squat Heavy Double 2) 3 Rounds: 600 Meter Run 30 Russian Kettlebell Swings (53/35) 30 Push-ups

03.29.2019

4 Rounds For Time: 400 Meter Run .3 Rounds ..3 Power Cleans 135/95 ..3 Front Squats ..3 Push Jerks

03.28.2019

800m Run …5 Rounds: …..5 Strict Handstand Push-ups …..10 Strict Pull-ups …..100’ Walking Lunge …..20 AbMat Sit-ups 800m Run

03.27.2019

5 Min 50/35 Calorie Row AMRAP 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes 5 Min 35/25 Calorie Row AMRAP 8 Deadlifts (225/155) 8 Box Jump Overs (24/20) Rest 5 Minutes 5 Min 20/15 Calorie Row AMRAP 4 Deadlifts (245/165) 8 Box Jump Overs (24/20)

03.26.2019

1)  On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Complex 2) 25-20-15-10-5: Power Snatches (75/55) Toes to Bar Burpees

03.25.2019

AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

03.22.2019

For Time: 33-27-21-15-9 Thrusters (95) Chest to Bar Pull-ups 20 Minute Time Cap

03.21.2019

4 RFT 800m Run 30 Step Up 44#/35#, 20″/16″ 20 Med Ball Sit Up 20/14 10 Back Squat 155/105

03.20.2019

1) Bench Press Heavey set of 3 2) AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar

03.19.2019

3 Rounds: 12 Box Jumps (28/24) 21 Dumbbell Front Squats (50’s/35’s) 500m Row or Ski . 2 minute rest