03/25/2019

03/25/2019

15 Min for a heavy single rack jerk

L3:
EMOM 7:
3 Front Squats (155/100)
35 Double unders

L2:
EMOM 7:
3 Front Squats (125/80)
25 Double unders

L1:
EMOM 7:
3 Front Squats (95/65)
35 Single unders

03/23/2019

03/23/2019

Saturday Team Workout!!

03/21/2019

03/21/2019

4 Rounds:
Echo Bike:
:30 Seconds Max calorie
:30 Seconds Rest

2 Minute Rest

4 Rounds:
Row:
:30 Seconds Max calorie
:30 Seconds Rest

2 Minute Rest

4 Rounds:
Sprint:
200m Sprint
:30 Seconds Rest

03/20/2019

03/20/2019

L3:
800m Run
30x Pendlay Rows (135#/95#)
800m Run
60x Russian Twists (45#/25#)
800m Run
90x Sit-ups

L2:
800m Run
30x Pendlay Rows (115#/80#)
400m Run
60x Russian Twists (35#/15#)
800m Run
90x Sit-ups

L1:
400m Run
20x Pendlay Rows (95#/65#)
800m Run
40x Russian Twists (25#/15#)
400m Run
60x Sit-ups

03/19/2019

03/19/2019

L3:
EMOM 5:
2x Rope Climbs
8x Thrusters (95#/65#)

Rest 3 Minutes

EMOM 5:
18/16 Cal Row

Rest 3 Minutes

AMRAP 9:
7x Deadlifts (115#/80#)
7x Push-press (115#/80#)

L2:
EMOM 5:
1x Rope Climbs
8x Thrusters (95#/65#)

Rest 3 Minutes

EMOM 5:
16/14 Cal Row

Rest 3 Minutes

AMRAP 9:
7x Deadlifts (95#/65#)
7x Push-press (95#/65#)

L1:
EMOM 5:
2x Pull to standing
8x Thrusters (65#/45#)

Rest 3 Minutes

EMOM 5:
12/10 Cal Row

Rest 3 Minutes

AMRAP 9:
7x Deadlifts (75#/45#)
7x Push-press (75#/45#)

03/18/2019

03/18/2019

L3:
4 Rounds:
400m Run
25 Wallball Sit-ups (20#/14#)
25 Push-ups

L2:
4 Rounds:
400m Run
20 Wallball Sit-ups (20#/14#)
20 Push-ups

L1:
4 Rounds:
200m Run
20 Wallball Sit-ups (14#/10#)
15 Push-ups

03/16/2019

03/16/2019

Saturday Team Workout!!

03/14/2019

03/14/2019

L2 & L3:
AMRAP 3:
10x Cals Echo Bike
10x Burpees

Rest 1 Minute

AMRAP 3:
10x Cals Rower
10x Sit-ups

Rest 1 Minute

AMRAP 3:
10x Box Jumps
10x Ball Slams (50#/25#)

Rest 1 Minute

AMRAP 3:
10x Lunges Per Leg
10x SB Get-ups

L1: 25#/20# for ball slams