THURSDAY March 21, 2019

CONDITIONING:

Partner Workout:

Buy In: 1-mile Assault Bike

Then…

70 Ring Rows

80 Burpees to Plate

90 Deadlifts (155/105)

Then…

Buy Out: 800-meter Row

Wednesday March 20, 2019

STRENGTH:

Back Squat

5 – 5 – 5 – 5 – 5 (progressive)

CONDITIONING:

10 Minute AMRAP

100m Run

6 Toes-to-Bar

2 Power Cleans (185/135)

Tuesday March 19, 2019

CONDITIONING:

50 – 40 – 30 – 20 – 10

Russian KBS (55/35)

Double Unders

Sit Ups

CASH OUT:

3 Rounds:

:30 ME Side Crunches (alternating)

:30 Rest

:30 Plank on Elbows

:30 Rest

Monday March 18, 2019

STRENGTH:

Every :90, for 8 Rounds:

3 Push Presses

Rounds 1 – 4:  70% of 1RM (sets across)

Rounds 5 – 8:  Progressive sets

CONDITIONING:

12 Minute AMRAP

12 Push Presses (95/65)

12 Pull Ups

12 Box Jumps (24/20)

Friday March 15, 2015

Conditioning:

CF Open Workout 19.4

12 Minutes to complete:

3 Rounds of

10 Snatches (95/65)

12 Bar-facing Burpees

* Rest 3 Minutes *

3 Rounds of

10 Bar Muscle Up

12 Bar-facing Burpees

Thursday March 14, 2019

CONDITIONING:

“Partner Workout”

10 Minute AMRAP

Partner 1 (RABBIT):  100m OH Med Ball Carry (20/14)

Partner 2:  Max Effort Rounds of:

10 Toes-to-Bar

20 Double Unders

**2 Minute Rest**

10 Minute AMRAP

Partner 1 (RABBIT):  100m Farmer’s Carry (55/35)

Partner 2:  Max Effort Rounds of:

10 Ground-to-OH with Plate (45/25)

20 Double Unders

 

Wednesday March 13, 2019

Accessory Work:

3 Rounds:

12 KB High Pulls

15 KB Standing Side Bends

10 KB Single Leg RDL

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

Front Squats (135/95)

Burpees of the Bar