Monthly Archives: March 2018

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

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

Helen 3 Rounds for Time 400m run 21 KB Swing 53/35 12 Pull up

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

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

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

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

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

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

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

“Jackie” 1K Row 50 Thruster 45/35 30 Pull up

*NO 5&6AM CLASS TOMORROW 3/13 Strength 6 Hang Power Clean E2MOM x 4 sets, building Conditioning 4 rounds 1 min Row/AAB Calories 1 min Burpee 1 min Rest -Alternate between row and bike each round-