03/09/2020 Monday Workout
SKILL
EMOM x 8 MINUTES-
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up-
MIN 2 – 5-7 Tall Box Jumps
(No Measure)
WORKOUT
4 ROUNDS FOR TIME- 5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)
(Score is Time)
03/10/2020 Tuesday Workout
IN TEAMS OF 2…FOR TIME
100-80-60-40-20 Cal Bike
50-40-30-20-10 “Syncro” Walking Lunges
(Score is Time)
03/11/2020 Wednesday Workout
STRENGTH
10 Rep Max Front Squat
(Score is Weight)
WORKOUT
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)
9 Up-Downs
9 Knee 2 Elbow
(Score is Rounds + Reps)
03/12/2020 Thursday Workout
WORKOUT
ON A 3:00 RUNNING CLOCK…
20 Push-up
30 Russian KB Swing (70/53)
75 Double Under
-Rest 1:30-
ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Russian KB Swing
100 Double Under
-Rest 1:30-
ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Russian KB Swing
125 Double Under
(Score is Time Each Set)
03/13/2020 Friday Workout
SKILL
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
E4MOM x 16 MINUTES
MIN 1-4 – 1K Row
MIN 5-8 – AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)
-Rest 4:00-
E2MOM x 10 MINUTES
MIN 1-2 – 250m Row
MIN 3-4 – AMRAP of…
2 DB Up-Down (50/35)
4 DB Box Step-Ups (24/20)
(Score is Combined Rounds + Reps)
03/14/2020 Saturday Workout
STRENGTH
– 10 Rep Max Push Press
(Score is Weight)
WORKOUT
ON A 15:00 RUNNING CLOCK…
Buy-In:
– 100 Wall Balls (20/14)
In the remaining time…
AMRAP of:
– 10 Thrusters (115/75)
– 10 C2B Pull-Ups
(Score is Rounds + Reps)
03/15/2020 Sunday Workout
WORKOUT
IN TEAMS OF 2…
FOR TIME*
500m Row
60 Power Clean (135/95)
1000m Row
40 Power Clean (155/105)
1500m Row
20 Power Clean (185/125)
(Score is Time)
