March 19, 2020

A. Strength

5 sets:

Deadlift x 3 Reps

:30 AMRAP Push Ups

B.

EMOM X 20:00

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

*Choose a weight that is moderate but unbroken*

March 18, 2020

 A.

1 mile run

10 turkish get ups

B. 

Every 4:00 x 5 complete

10 DB Snatch (moderate-heavy)

10 DB Overhead Squat (same DB)

10 Tall Box Jump Overs

March 17, 2020

 A. Strength/Skill

6 Sets:

2 Hang Power Cleans (Building)

6-10 Strict HSPU or DB Z Press

B. SPRINT

EMOM X 16:00

1- 18 Burpees

2- 18 TTB

3- 9 UB Power Cleans (moderate)

4- Rest

March 17, 2020

 A. Strenght/Skill

3 RNFT:

6/side DB Walking Lunge

8/side Alternating KB Arnold Press

12 Windshield Wipers

B. SPRINT

Every 3:00 X 7 Rounds

50 Double Unders

40' HSW (20 out/20 back) or 2 KB OH Carry

300/250m Row

March 16, 2020

 A. Bodyweight Strength

3 RNFT:

3 Strict Pull Ups + 6 Kipping Pull Ups

6/side pistols

12 V Ups + 12s Hollow Hold

B. PACE

4 RFT:

400m Run

20 Hand Release Push Ups

10 Alternating DB Hang Clean and Jerk

* Goal is to get faster on the runs each round. 

March 13, 2020

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March 12, 2020

A. 

3 Sets:

5/side Cossack Squat

10/side SA ring row

50' DB Bear Crawl

B. 

3 Rounds

1000m Row

75 Double Unders/singles

50 Calorie Air Bike

25 Ball Slams

15 No Push Up Burpee Box Jump

March 11, 2020

 A. 

5 Sets:

3 Hang Power Cleans (Building)

15 Weighted Push Ups (Plate on back)

B. 

EMOM X 20:00

1- 15/12 Calorie Ski

2- 15 TTB

3- 15 UB Power Cleans (light)

4- Rest

March 10, 2020

 A.

3 RNFT:

5/side DB Walking Lunge

10/side Single Arm KB Arnold Press

15 Toes to Ring

B.

:40 ON/ :20 OFF x 5 Rounds

1- Wall Sit

2- Air Bike

3- Air Squat

4- Box Jump Step Down

5- Rest

March 6, 2020

A1. Flat DB Bench Press

2 Warm-up sets

4 sets:

15 reps

*building heavier if possible

A2. Handstand Walk

4 sets:

15-30 feet

Scale to: HSW Around the world Box Progression for today

B. GRIND

20:00

10 DB Goblet Squats

10 Alt DB Snatch

10 Alt DB Reverse Lunge

10 Alt DB Squat Clean Thrus...

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