3/30/18

Teams of 2

For time:

100/80 Assault bike Cal (switching every 10)

50 Burpees Over partner

100/80 Cal row (switching every 10)

50 Burpees Over partner

25 min cap

3/29/2018

Strength

1 Push Press EMOM x 10 min building

Conditioning

5 rounds for time

10 Shoulder to Overhead 135/95

10 Toes to bar

10 min CAP

3/28/3018

Helen

3 Rounds for Time

400m run

21 KB Swing 53/35

12 Pull up

3/27/2018

Strength

Every 2:00 x 5 rounds

3 Back Squat @ 80-85% of 1RM Back Squat, same weight across

Conditioning

9 min AMRAP

3 Wall Ball 20/14

3 Box Jump Over 24/20

6-6, 9-9, continue ascending

3/26/2018

Strength

2 Hang Power Clean EMOM x 8 min, building

Conditioning

10 min AMRAP

30 Hang Power Clean 95/65

15 Burpee over the bar

3/22/2018

Strength

1 Snatch EMOM x 10 min @75-80% of 1RM

Conditioning

10 min AMRAP

10 Burpee

15 Wall Ball 20/14

20 DB Snatch 50/35

3/21/2018

Razzle Dazzle”
Teams of 2
AMRAP 20
250 Meter Row
10 Kettlebell Swings (70/53#)
*Partner 1 completes full round, then switch

3/20/2018

Strength

2 Strict Press EMOM x 10 min, building

Conditioning

35/25 Calorie Assault Bike

30 Burpee Box Jump Over 24/20

8 min CAP

3/19/2018

Strength

1 Clean + 1 Hang Clean EMOM x 8 min building

Conditioning

10 min AMRAP

10 Thruster 115/75

15 Chest to bar pull up

30 Double under

3/15/2018

Strength

2 Overhead Squat EMOM x 7 min @65-70% of 1RM OHS

Conditioning

9 min AMRAP

5 Abmat sit up

5 KB Swing 53/35

5 Air Squat

10-10-10, 15-15-15.. continue adding 5 reps per round