FRIDAY, 3/29/2024

Part A: every minute for 8 minutes 5-7 ring dips Part B: amrap 12 minutes add 1 rep every round 1 thruster, light (55/75) 1 v-up Part C: 1080ft farmer carry, heavy (180 mats) or 300m (from the front of the building to the light post and...

THURSDAY, 3/28/2024

Part A: every minute for 10 minutes 3-5 heavy db bench press (2x 30/50) Part B: every 2 minutes for 8 minutes 30 kb swings, light (8/12/16) plank for remaining time then every 2 minutes for 8 minutes 1 minute max handstand push ups or z-press hollow hold for remaining...

WEDNESDAY, 3/27/2024

A. Tabatas (alternating movements) 1: battle rope & mountain climbers 2: leg raises & plank 3: weighted step ups & up downs 4: curtsy lunges & jump rope B. 3 rounds of 10 squat cleans (95/135) 400m run/500m row/1200m...

TUESDAY, 3/26/2024

Part A: 2000m row/ski (4800m bike, 1 mile run) Part B: every 15 seconds for 7 minutes 1-2 chin ups Part C: 2 rounds, 9 minute cap 4 overhead squats 55-65% 10 sit ups 8 front squats, same weight as overhead 10 sit ups 12 back squats, same weight as overhead 10 sit...

THURSDAY, 3/21/2024

Part A: every minute for 8 minutes 1 snatch 85-90% Part B: every minute for 8 minutes 2-3 muscle ups or 4-6 chest to bars Part C: amrap 10 minutes 8 db/kb strict press, light (2x 15/20) 4 back squats 50-55%
Translate »