Tuesday 31 March 2020

Tuesday

Back Squat x 1 rep x 3 sets
Power Snatch + Hang Snatch 80% x 1 rep x 4 sets
3 Rounds
50 DU
15 Hang Power Snatch (75#/55#)

Monday 30 March 2020

Monday

Front Squat x 1 rep x 3 sets
Clean & Jerk x 1 rep x 3 sets
12 min AMRAP
4 Pull Up
6 HSPU
8 KBS (36kg/28kg)

Saturday 28 March 2020

Saturday

Teams of 2 
21 min
2000m 
With remaining time, AMRAP of
5 Push Up
4 Deadlift (135#/95#)
3 Hang Power Clean
2 Push Jerks

Friday 27 March 2020

Friday

OHS x 3 reps x 3 sets
Back Squat x 3 reps x 3 sets

5 Rounds
14 KBS (32kg/24kg)
7 HSPU

Wednesday 25 March 2020

Wednesday

Shoulder Press x 3 reps x 3 sets
Sumo Deadlift x 3 reps x 3 sets
12 min
150 DU
60 WallBall
30 C2B
150 DU

Tuesday 24 March 2020

Tuesday

Front Squat x 3 reps x 3 sets
Power Clean + Jerk 80% x 1 rep x 4 sets
3 sets
4 min AMRAP
200m
With remaining time, AMRAP:
2 MU
8 Burpees
Rest 1 min

Monday 23 March 2020

Monday

Back Squat x 3 reps x 3 sets
Snatch x 1 rep x 3 sets
“Nancy”
5 Rounds
400m
15 OHS (95#/65#)

Friday 20 March 2020

Friday

Snatch Balance x 1 rep x 3 sets
Front Squat x 3 reps x 3 sets

10 min AMRAP
200m Run
50 DU 
2 MU

Wednesday 18 March 2020

Wednesday

Deadlift x 3 reps x 3 sets
Shoulder Press x 3 reps x 3 sets
12min EMOM 
4 HSPU
AMRAP WallBall

Tuesday 17 March 2020

Tuesday

Power Snatch + Hang Snatch 75% x 1 rep x 4 sets
Back Squat x 3 reps x 3 sets
5 Rounds
5 Bar-Facing Burpees
6 TTB
7 Power Snatch (75#/55#)

Monday 16 March 2020

Monday

Clean & Jerk x 1 rep x 3 sets
Front Squat x 3 reps x 3 sets 
4 Rounds (12min)
15 KBS (36kg/28kg)
5 Wall Walk

Saturday 14 March 2020

Saturday

Teams of 2 
800m
80 TTB
400m
80 KB Thruster (24kg x 2)
200m
80 Weighted Sit Up 

Friday 13 March 2020

Friday

OHS x 3 reps x 3 sets
Back Squat x 3 sets x 3 sets

15, 12, 9
Deadlift (275#/195#)
MU

Wednesday 11 March 2020

Wednesday

Sumo Deadlift x 3 reps x 3 sets
11 min AMRAP
35 DU
11 Thrusters (75#/65#)
7 Burpee Box Jump

Tuesday 10 March 2020

Tuesday

Power Clean + Jerk 70% x 1 rep x 4 sets
Front Squat x 3 reps x 3 sets
3 Rounds
200m
21 WallBalls
12 Pull Up

Monday 9 March 2020

Monday

Snatch x 1 rep x 3 sets
Back Squat x 3 reps x 3 sets 
21, 15, 9
HSPU
KBS (32kg/24kg)

Saturday 7 March 2020

Saturday

Teams of 2
90 TTB
90 Box Jump
180 DU
*EMOM both athletes do 3 Burpees

Friday 6 March 2020

Friday

Snatch Balance x 1 rep x 3 sets
Front Squat x 1 rep x 3 sets

2 Rounds
10 MU
50 WallBalls

Wednesday 4 March 2020

Wednesday

Push Press x 1 rep x 3 sets
Deadlift x 1 rep x 3 sets
3 Rounds
400m
12 KBS (36kg/28kg)
12 Pull Up

Tuesday 3 March 2020

Tuesday

Back Squat x 1 rep x 3 sets
Snatch + Hang Snatch 80% x 1 rep x 4 sets
21, 15, 9
HSPU
Power Snatch (95#/65#)

Monday 2 March 2020

Monday

Front Squat x 1 rep x 3 sets
Clean & Jerk x 1 rep x 3 sets

21, 15, 9
Power Clean (95#/65#)
Push Press