Sunday 3-10-24
3 rounds for time:
90 air squats
30 Russian KB swings (35/53 lb)
10 power snatches (95/135 lb)
Friday 3-8-24
Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs 24/20
4 chest-to-bar pull-ups
4 burpee box jump-overs 24/20
6 chest-to-bar pull-ups
6 burpee box jump-overs 24/20
… continue to add 2 reps to each movement in the sequence until time expires.
Thursday 3-7-24
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.
Wednesday 3-6-24
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans 50/35
Tuesday 3-5-24
Every 4:00 for 5 rounds:
500/400m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Monday 3-4-24
For time:
45 deadlifts 225/155
45 handstand push-ups
Sunday 3-3-24
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters 135/95
400-m run
– Run together; split thrusters as needed.
Saturday 3-2-24
For time:
21 dumbbell snatches, arm 1 50/35
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, …
Friday 3-1-24
3 rounds for time:
90 double-unders
30 KB swings 53/35
Thursday 2-29-24
5 shuttle runs
10 double-DB push jerks 50/35
20 box step-ups 24/20
– 1 shuttle run = 25 ft down/25 ft back