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Archive | March, 2018

Tuesday March 20, 2018

Workout of the Day:
3 Rounds for Time:
Run 800 Meters
25 Hang Power Snatches (75/55)
50 Double Unders

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Monday March 19, 2018

Workout of the Day:
Warm Up:
Run 400 Meters
2 Minutes of Strict Pull-Ups
Then:
12 Rounds for Time:
3 Squat Cleans (135/95)
4 Push Jerks (135/95)
5 Pull-Ups

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Saturday March 17, 2018

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete the following for time:
Row 2000 Meters
50 Shoulder to Overhead (Choose your load)
75 Box Jump Overs (24/20)
150 Sit-Ups
75 Box Jump Over (24/20)
50 Shoulder to Overhead
Run 1 Mile

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Friday March 16, 2018

Workout of the Day:
Class Workout:
For time:
21-15-9 reps for time of:
Power Cleans 135/95
Pull-ups
Open Workout:
“18.4”
For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

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Thursday March 15, 2018

Workout of the Day:
Every minute on the minute for 21 minutes, alternate between the following:
Minute 1: Row Calories (10/5)
Minute 2: 10 Wall Ball (20/14)
Minute 3: 5 Power Snatch (115/75)

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Wednesday March 14, 2018

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
4 Rounds For Total Time:
30 Double Unders
15 Push Press (95/65)
15 Toes-To-Bar
Rest 2 Minutes

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Tuesday March 13, 2018

Workout of the Day:
“Lumberjack 20”
For Time:
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-Ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (95/65)
Run 400m

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Monday March 12, 2018

Workout of the Day:
5 Rounds for Time:
12 Front Squats (135/95)
9 Handstand Push-Ups

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Saturday March 10, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete ten rounds total of the following for
time:
8 Burpee Over Barbell
10 Hang Squat Cleans  (95/65)
10 Toes to Bar

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Friday March 9, 2018

Workout of the Day:
“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
Time Cap 14 Minutes
“18.3 Scaled”
2 rounds for time of:
100 single-unders
20 overhead squats 45/35
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20
100 single-unders
12 chin-over-bar pull-ups

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