3/12/2018

Strength 2 Back Squats every 1:30 x 5 sets building Conditioning 30-20-10 Wall Ball 20/14 Deadlift 155/105 10 min cap

3/9/2018

18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups 14 min time cap

3/8/2018

Strength 2 Hang Squat Clean EMOM x 8 min, building Conditioning 3 rounds, 3 min AMRAP 20/16 Calorie Row 15 Burpee Box Jump 24/20 Max front squat in remaining time 3 min rest Round 1- 115/75 Round 2- 155/105 Round 3- 185/125

3/7/2018

“Drago” 30-25-20-15-10 Russian Kettlebell Swings (70/53#) AbMat Sit-ups Shuttle Runs 

3/6/2018

Strength 1 Push Jerk EMOM x 8 min, building Conditioning 4 rounds 1 min HSPU 1 min Sumo Dead Lift High Pull 115/75 1 min Rest

3/5/2018

Strength 4 Back Squats E2MOM x 4 sets building Conditioning 9 min AMRAP 18 Wall Ball 20/14 9 Burpee Box Jump Over 24/20

3/1/2018

Strength 2 Thruster EMOM x 8 min building Conditioning 9 min AMRAP 50/40 cal row in remaining time 14 Air Squat 7 Toes to bar