Saturday250317

Skill

Max Pull Ups.

Strength

Bench and Back
Strongman

30min EMOM
Odd: 2x Bench Press
Even: 4x Back Squats

– Alternate each minute
– As heavy as possible.

SCORE = Combined heaviest load for bench and back squat

 

Friday240317

Strength

Bench Press 2-4-6-8-10-burnout
Bench Press for load:
#1: 2 reps
#2: 4 reps
#3: 6 reps
#4: 8 reps
#5: 10 reps
#6: Burnout

Find a heavy set of 2, drop weight each set after that

Workout

 Bambi Legs

Teams of 2

3 Rounds for Time
30 x Back Squats
30 x Pull-ups
30 x Front Squats

RX: 95/65#
Scaled: 75/55#
Froggy?? 115/75#

Thursday230317

Strength

12min EMOM
1x High Hang Snatch
1x Hang Snatch
1x Squat Snatch
1x OHS

– Focus on form and proper positioning.
– Go up in weight every 2mins as form allows.

Workout

Snatch and Run
3 rounds for time
200m Run
10 x Power Snatches
400m Run
5 x Squat Snatches

RX: 135/95#
Scaled/Masters: 95/65#

Wednesday220317

Gymnastics

3 rounds
20 x Hollow Rocks
60sec Ring Support
20 x Alternating Superman Pulse
60sec Handstand Hold

Workout

8 x 250m row

Rest 2min between rows.

Record each round.

Tuesday210317

Strength

 2 Push Press + 4 Push Jerks

Workout

Teams of 3:

20min AMRAP of
60 x Deadlifts
90 x Sit-ups
60 x Push ups

1 Person works
1 Person holds
1 Person rests

During deadlift 1 person farmer holds 2 KBs
During sit-ups 1 person holds plank
During push ups 1 person holds a handstand (scale with front leaning rest)

RX: 185/135#, 32/24kg
Scaled: 135/95#, 24/16kg

Rotate through and chip away as a team of each movement before moving on to the next.

Monday200317

 

Workout

3 Rounds For Time
15 x Thrusters
12 x pull-ups
400m Run

RX: 95/65#
Scaled: 65/45#

Feeling froggy?? Swap 6 x Ring muscle ups for pull-ups

Strength

Back Squat

4 x 7

Saturday180317

Gymnastics

Tabata x2
16 x 20 ON / 10 OFF
Arch
Hollow

Alternating holds

Workout
28min AMRAP of:

10 x Burpee box jumps
20 x Ring Dips
20 x HR Push Ups
10 x Strict Chin ups
20 x C2B Pull Ups
20 x Pull Ups
40 x Wall balls -20/14#

Friday170317

Strength

 

Back Squat

4 x 3 @ 80%
Workout
 5 Rounds
21 x Calorie Bike/row
15 x Wallballs – 20/14#
9 x Deadlifts – 185/135#

Thursday160317

Strength

Jerk Balance

3 x 3

Split Jerk

5 x 1

Workout
“Asphalt”
4 Rounds For Time

400m Run
12 x Push Jerks

RX: 135/95#
Scaled: 95/65#
Feeling Froggy?? 155/105#

Wednesday150317

Strength

Gluteus Maximus
4RDS
8 x Bulgarian Split Squats (each leg)
30sec Squat Hold
8 x Partner Hamstring Curls/lowers
30sec Squat Hold
8 x Cossack Squats (each side)

Score = Weight used on split squat

Workout
“The Gas”
3 Rounds for Time:
500m Row
75 x Double-unders

Rest 2min Between rounds

Tuesday140317

Strength

3 Sets
8 x Strict Pull-ups
3 x Turkish Get-ups

Make strict pull-ups weighted if needed/possible

Workout
“The Dirt”
Teams of 2

3 Rounds For Time
130 x Air Squats
30 x C2B Pull ups
80 x Kettle Bell Swings

RX: 24/16kg
Scaled: 20/12kg
Scale C2B – 30 Pull-ups

Work together to chip away at each movement before moving to the next.