March 31, 2018

“Toe Drag”
Teams of 3
AMRAP 25:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

March 30, 2018


Skill/Strength:

Deadlift

5-5-3-3-3-1-1-1-1 reps

Metcon: Metcon:

AMRAP 15:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

March 29, 2018

Skill/Strength: 

Push Jerk

5-5-5-5-5

Rear foot elevated Split squats

5-5-5-5-5

Metcon:


Complete as many rounds as possible in 12 minutes of:
16 Alternating DB Snatches 50/35
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

March 28, 2018

Skill/Strength:

Back Squat

3-3-3-3-3

Half Kneeling bottoms up press

5-5-5-5-5

Metcon:

4 rounds for time of:
25 Wallball Shots 20/14
Run 400 meters

March 27, 2018


Strngeth/Skill:

Floor press

5-5-5-5-5 reps

Dumbbell Single arm Bent Row

5-5-5-5-5

Metcon:

 
AMRAP 16:
18/15 Calorie Row/bike
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

March 26, 2018

Skill/Strength:

Hang Power Clean

5-4-3-2-1-1-1

Work up to 1 rep max

Metcon:

“Hang Ten”


AMRAP 10:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders
 

March 24, 2018

Metcon:

For Time: 
400 Meter Run
21 Front Squats (115/80) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80) 
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80) 
9 Burpee Box Jumps (24/20)
400 Meter Run

 

March 22, 2018

Metcon:

3 rounds for time of:
Run, 800 m
10 Deadlifts, 275/185 lbs
15 Box Jumps

March 21, 2018


Skill/Strength:

Push Press
5-5-5-5-5

 

Ring Row
5-5-5-5-5

Metcon:

For Time: 
21-18-15-12-9-6-3
Burpee
Kettlebell Swings (53/35)

March 20, 2018

Skill/Strength: 

EMOM 10

Hang Power Clean x3

Metcon:

"The Chief"

Max rounds in 3 minutes of:


135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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