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13
Mar

Friday, March 13, 2020

3 rounds for quality of:
5 Kettlebell Windmills, pick load
8 Single Arm Kb Push Press (Left)s, pick load
Overhead One Arm Kettlebell Carry, pick load, 50 ft
8 Single Arm Kb Push Press (Right)s, pick load
Overhead One Arm Kettlebell Carry, pick load, 50 ft

A. For QUALITY: 2-3 sets or 12 min, whichever occurs first
Kettlebell Windmills x 5 reps each side
Single-Arm Kettlebell Push Press (left) x8
Overhead KB carry (left) x 50′
Single-Arm Kettlebell Push Press (right) x8
Overhead KB carry (right) x 50′

12
Mar

Thursday, March 12, 2020

3 rounds for time of:
Run, 400 m
10 Overhead Squats, pick load
15 Lateral Burpee Over Bars

3 rounds for time:
400m run
10 overhead squats*
15 lateral burpees over barbell

11
Mar

Wednesday, March 11, 2020

Tabata Row
Tabata Pull-up
Tabata Walking Lunge
The Tabata interval is 10 secs of work followed
by 20 secs of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.

A. building intensity to prep for todays workout;
:10 on x :20 off x 2-3 rounds:
Row, pullup, walking lunge

Every 6 mins for 18 mins do:
Row, 500 m
30 Chest-to-bar Pull-ups
20 Dumbbell Goblet Squats, pick load
B. Every 6 minutes, for 18 minutes (3 sets) for times:
X Meters of Rowing
30 Chest-to-Bar Pull-Ups
20 DB goblet squats (1 DB)

10
Mar

Tuesday, March 10, 2020

3 rounds for quality of:
3 Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat)s, pick load
A. Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3 Hang Clean + clean x 3

For quality:
Couch Stretch, 3 mins
C. Banded couch stretch- 3 min per side.

9
Mar

Monday, March 9, 2020

As many reps as possible in 5 mins of:
Assault Bike Calorie
AMRAP 5 min:
max cal bike
1 min rest.

As many reps as possible in 4 mins of:
Dumbbell Farmers Carry Walking Lunge, pick load
AMRAP 4 min:
max DB farmers carry walking lunges (reps)
1 min rest

As many reps as possible in 3 mins of:
Dumbbell Renegade Row, pick load
AMRAP 3 min:
DB renegade row (pushup + l row + r row)

6
Mar

Friday, March 6, 2020

For quality:
Bar Muscle-up Skill
A. Skill: Pullup/ CTB/ Bar muscle up
A. hollow arch swing: beat swing
B. kipping pullup with blocking movement
C. kipping CTB with blocking
D. kipping bar mu

Tabata Bar Muscle Up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
E. reverse tabata bar muscle up 10x20x8
*scale accordingly based on todays skills

5
Mar

Thursday, March 5, 2020

Complete as many rounds as possible in 20 mins of:
12 Assault Bike Calories
15 Dumbbell Renegade Rows, pick load
30 Dumbbell Farmers Carry Walking Lunges, pick load
15 Dumbbell Shoulder-to-Overheads, pick load
15 Double Dumbbell Front Squats, pick load

Teams of 2: I go, you go, each movement;
AMRAP 20 min; 1. 1/5 cals of test week assault bike (Ex: 50 cals in 5 min test/today perform 10 cals)
2. 15 DB renegade row + devils press (plank position+ row 1 rep on each arm + burpee into double DB snatch)
3. 30 DB farmers carry walking lunges (15 each leg)
4. 15 double DB shoulder-oh
5. 15 double DB front rack front squats
*partner 1 begins with bike, p2 is resting, once p1 finishes bike, p2 completes bike while p1 rests… continue through this sequence for a 20 min AMRAP.

4
Mar

Wednesday, March 4, 2020

A1. 20 min clock Overhead Squat 5-5-5-3-3-3-2-2-2
Rest as needed between reps

Snatch Grip Sotts Press 9×5 Use the same weight for each set. Rest as needed between sets.
A2. Super set with 5 snatch grip Sotts press after each set *elevate heels as needed onto metal plates for better positioning.

Tabata Medicin Ball Russian Twist
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

B. Tabata medball russian twists 20x10x8

3
Mar

Tuesday, March 3, 2020

50-40-30-20-10 reps, for time of:
Wall Ball Push Press, 30/20 lbs, 10/9 ft
Lateral Box Step Over, 24/20 in

For time: 50-40-30-20-10 reps;
Pushpress wallball shots (wallball minus the squat)
lateral box step overs

2
Mar

Monday, March 2, 2020

Kettlebell Jumping Deadlift 9×5
Use the same weight for each set.
Rest as needed between sets.
A2. Superset with 5 light weight KB deadlift jumps after each set.
Every 1 min for 5 mins do:
Tuck-up, 10 secs
Hollow Hold, 10 secs
Knees-to-chest, 40 secs

B. Core work (capacity)
5 min clock:
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery