Saturday, March 30, 2019

Saturday March 30, 2019

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

Friday, March 29, 2019

Friday March 29, 2019

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

Sunday, March 24, 2019

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

Friday March 22, 2019

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

Wednesday, March 20, 2019

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

Tuesday March 19, 2019

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

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Thursday, March 28, 2013

Sunday, March 17, 2019

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

Monday March 11, 2019

3 Rounds
500m Row
15 Pullups
30 Pushups

Sunday, March 10, 2019

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

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Saturday, April 07, 2018

Thursday, March 7, 2019

Thursday March 07, 2019

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

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Sunday, November 11, 2017

Monday, March 4, 2019

Monday March 04, 2019

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

Sunday, March 3, 2019

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#)