Saturday March 30, 2019

500m Row
21 Thrusters (95/135#)
1000m Row
15 Thrusters
500m Row
21 Thrusters

Friday March 29, 2019

5 Rounds
100 ft. Lunges (30 steps)
10 Pullups
20 Pushups

Sunday March 24, 2019

3 Rounds
10 Snatches
12 Bar-facing burpees

Rest 3 minutes

Then, 3 Rounds
10 Bar muscle-ups
12 Bar-facing burpees

Friday March 22, 2019

800m Run
then,
10 Rounds
10 Wallballs
10 Situps
then,
800m Run

Wednesday March 20, 2019

200 ft. Overhead Lunge w/ dumbbell (35/50#)
50 Dumbbell weighted step-ups (20/24" box)
50 Handstand Pushups
200 ft Handstand walk or Bear crawl

Tuesday March 19, 2019

10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)

View Previous Times:
Thursday, March 28, 2013

Sunday March 17, 2019

21 Single-arm dumbbell rows, each arm (35/50#)
9 Ring dips, strict
30 Squats
15 Single-arm dumbbell rows
12 Ring dips
30 Squats
9 Single-arm dumbbell rows
15 Ring dips
30 Squats

Monday March 11, 2019

3 Rounds
500m Row
15 Pullups
30 Pushups

Sunday March 10, 2019

2 Rounds for max reps of:
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute

View Previous Times:
Saturday, April 07, 2018

Thursday March 07, 2019

4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips

View Previous Times:
Sunday, November 11, 2017

Monday March 04, 2019

3 Rounds
21 Back Extension
21 GHD Situps
21 Burpees over bar
21 Push Press (45/75#)

Sunday March 03, 2019

25 Toes-to-bar
50 Double Unders
15 Squat Cleans (45/75#)
25 Toes-to-bar
50 Double Unders
13 Squat Cleans (55/85#)
25 Toes-to-bar
50 Double Unders
15 Squat Cleans (60/95#)