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Archive | March, 2019

Wednesday March 20, 2019

Workout of the Day:

“Warm Up”

AMRAP in 4 minutes of:

Run 100 Meters

10 KB Deadlifts (choose load)

Then:

AMRAP in 13 Minutes of:

5 Deadlifts 205/135

3 Power Cleans 205/135

15 Sit-ups

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Tuesday March 19, 2019

Workout of the Day:

Take 10 Minutes and Work up to a Heavyish Power Snatch.

Then:

10-9-8-7-6-5-4-3-2-1

Handstand Push-ups

Pull-ups

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Monday March 18, 2019

On the Minute Every Minute for 7 minutes: Squat Clean + Front Squat.

Then:

AMRAP in 20 minutes of:

10 Thrusters 135/95

10 Toes To Bar

Run 400 meters

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Saturday March 16, 2019

Workout of the Day:

In teams of 2, with 1 partner working at a time, complete:

Row 2000 meters or Run 1 mile

30 Shoulder to Overhead 115/75

30 Front Rack Lunges 115/75

30 Shoulder to Overhead 115/75

60 Sit-ups

30 Front Squats 115/75

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Friday March 15, 2019

Workout of the Day:

“19.4”

For total time:

3 rounds of: 

10 snatches 

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of: 

10 bar muscle-ups 

12 bar-facing burpees

Snatch Weight 95/65 lb.

Time cap: 12 minutes

“Class Workout”

AMRAP in 14 Minutes of:

10 Power Cleans 95/65

10 Lateral Burpees Over Barbell

5 Bar Muscle-ups

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Thursday March 14, 2019

Workout of the Day:

“Warm Up”

Run 400 meters

20 Empty Barbell Overhead Squats

Then:

For time:

Row or Run 1000 meters

30 Squat Snatches 115/75

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Wednesday March 13, 2019

Workout of the Day:

“Filthy Fifty”

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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Tuesday March 12, 2019

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Sit-ups

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Monday March 11, 2019

Workout of the Day:
Back Squat 3-3-3-3-3 (build to a heavy set of 3)
Then:
Complete as many rounds as possible in 12 minutes of:
4 Shoulder Press (75/55)
8 Sumo Deadlift High Pull (75/55)
12 Front Squat (75/55)

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Saturday March 9, 2019

Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
Row 1000 Meters
Then:
Five Rounds of:
20 Kettlebell Swings (53/35)
25 Air Squats
15 Toes to Bar
Then:
Run 1080 Meters (Camana Bay Hill Run)

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