Tuesday March 12, 2019

STRENGTH:

Overhead Squat

5 – 5 – 5 – 5 – 5 (progressive)

CONDITIONING:

4 Rounds:

4 Minute AMRAP

3 Hang Power Snatch (115/75)

6 CTB Pull Ups

9 Box Jumps (24/20)

**1 minute rest between rounds**

 

Monday March 11, 2019

STRENGTH:

Deadlifts

5 – 5 – 5 – 5 – 5 (progressive)

CONDITIONING:

“Tabata” (8 rounds, :20 on/:10 off)

Row (calories)

DB Bench Press (45/25)

Russian Twists (20/14)

Friday March 8, 2019

 

OPEN WORKOUT 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50/35-lb. dumbbell, 24/20-in. box
Time cap: 10 minutes

 

Thursday March 7, 2019

CONDITIONING:

600m Run

6 Rounds:  6 Goblet Squats + 5 Toes-to-Bar

400m Run

4 Rounds:  6 Goblet Squats + 5 Toes-to-Bar

200m Run

2 Rounds:  6 Goblet Squats + 5 Toes-to-Bar

100m Run

1 Round:  6 Goblet Squats + 5 Toes-to-Bar

 

Wednesday March 6, 2019

ACCESSORY:

4 Rounds

8 Side Raises (“T”s, if you will)

12 Front Raises to Overhead with Plate (25/15)

100m Farmer’s Carry with Plates (45/25)

CONDITIONING:

15 Minute AMRAP

30 Double Unders

10 Russian KBS (55/35)

100m Back Rack Barbell Carry (95/65)

Tuesday March 5, 2019

STRENGTH:

15 Minutes to establish a HEAVY complex of the following:

Deadlift + Power Clean + Squat Clean

CONDITIONING:

10 Minute AMRAP

8 CTB Pull Ups

6 Deadlifts (225/155)

4 Burpees over the Bar

Monday March 4, 2019

STRENGTH:

EMOM, 8 Minutes:

2 Front Squats + 1 Split Jerk (progressive)

CONDITIONING:

7 Rounds:

7 Hang Power Cleans

7 Push Presses

7 Front Squats

100m Run

RX:  95/65