Friday 3/29/19

STRENGTH Push Jerk: 1RM. Rest 2:00 METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (10 Abmat Sit-ups per round) (DB Push...

Thursday 3/28/19

STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets. 2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s. METCON For time: 30-20-10 Goblet Squats (70, 53) KBS (70, 53) L3: (53, 35) L2: (45, 30) L1: (35, 25) 7:00...

Wednesday 3/27/19

METCON With a partner splitting work evenly: 10 Minutes of Rowing for max distance 10 Minutes of Sled Push for max distance 10 Minutes of Run for max distance 10 Minutes of Farmer Carries, AHAP for max distance *One person works. Split as...

Tuesday 3/26/19

STRENGTH 1) Max Strict Chin-ups x 1 set. 2) Max Strict Push-ups x 1 set Rx+:(HSPU) 3) Max L-Sit Hold x 1 set *Or Hollow Hold METCON Every 4:00 x 5 Sets: 20 Walking Lunges (BW) (total reps) 15 Hang Power Cleans (135, 95) 10 C2B 50 Double Unders L3: (115, 75) L2: (95,...

Monday 3/25/19

STRENGTH Barbell Glute Bridges: 6 x 6. Rest 90s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...