Tuesday 3-21-23
row 2000m for time
20min AMRAP
30 air squats
20 burpees to target (6 inch)
10 chest to bar pullups
Sunday 3-19-23
10 min AMRAP
2 hang power clean and jerks 155/105
4 box jumps 24/20
8 pushups
Sat 3-18-23
4 x 4:00 rounds for reps, with a partner
400m run
40 double-unders
max cal row
rest 1:00 between rounds
partners run together, complete 40 dubs at the same time, then alternate on rower.
Friday 3-17-23
“The Seven”
7 rounds for time:
7 handstand push-ups
7 thrusters (95/135 lb)
7 knees-to-elbows
7 deadlifts (165/245 lb)
7 burpees
7 KB swings (53/70 lb)
7 pull-ups
Thursday 3-16-23
10 ring muscle ups
150 ft db overhead walking lunge 35/25
1000/800m row
150 ft db overhead walking lunge 35/25
10 ring muscle ups
Wednesday 3-15-23
10 rounds for load
1 snatch grip deadlift
1 hang power snatch
1 power snatch
Tuesday 3-14-23
3 min AMRAP
7 ring dips
10 SDLHP 75/55
rest 5 min, then
3 min AMRAP
7 pullups
10 thrusters 75/55
Monday 3-13-23
21-18-15-12-9-6-3
db squats 50/35
db facing burpee
*two dbs
Sunday 3-12-23
5 rounds
2:00 rounds
400m run
max double unders
1:00 rest