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
3/27/2018 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