WORKOUT OF THE DAY – 3/10/17
Friday, March 10th 2017 1. Conditioning 10 burpees 20 box jumps 10 burpees 30 kettlebell swings 10 burpees 30 alternating lunges 10 burpees 20 air squats
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Friday, March 10th 2017 1. Conditioning 10 burpees 20 box jumps 10 burpees 30 kettlebell swings 10 burpees 30 alternating lunges 10 burpees 20 air squats
WORKOUT OF THE DAY – 3/10/17 Read More »
Thursday, March 9th 2017 1.Snatch 65% 4 70% 4 75% 4 80% 2×3 85% 2×2 2.Conditioning 20 Calorie Row/Bike or 1 lap 10 1-Arm Db Squat Snatches (50/35#) (5/Side) 20 Calorie Row/Bike or 1 lap 8 1-Arm Db Squat Snatches (50/35#) (4/Side) 20 Calorie Row/Bike or 1 lap 6 1-Arm Db Squat Snatches (50/35#) (3/Side)
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Wednesday, March 8th 2017 1.Strength Deadlift 3×10@70% 2. Conditioning 3RFT: 20 Calorie Row/Bike 16 Thrusters (95/65#) 20 HRPU 16 T2B
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Tuesday, March 7th 2017 1.Clean & Jerk 65% 3+1 70% 3+1 75% 3+1 80% 2×2+1 85% 3 2.Conditioning 5RFT: 50′ DB Carry – you choose the weight 10 Burpees 3.Core Ab Trifecta
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Monday, March 6th 2017 1.Strength Strict Press 3×10@70% 2.Conditioning 10 MU/15 C2B/20 PU 150 DU/300 SU 20 Squat Snatch (135/95#) 150 DU/300 SU 10 MU/15 C2B/20 PU Or 17.2
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Sunday, March 5th 2017 CLOSED-Rest and Recover
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Saturday, March 4th 2017 Open 17.2
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Friday, March 3rd 2017 1.Conditioning “Tri Sprint Intervals” 6 Rounds of: AMRAP 4: 30/20 Calorie Row 20/15 Calorie Assault Bike AMRAP of 10m Shuttles in remaining time Rest 4 mins between rounds
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Thursday, March 2nd 2017 1.Strength Back Squat 3×8@70% 2. Conditioning 5RFT 15 Burpees 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#)
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Wednesday, March 1st 2017 1.Conditioning 25 Calorie Row/Bike 25 Thrusters (95/65#) 25 C2B/Pull-ups 20 Calorie Row/Bike 20 Thrusters (95/65#) 20 C2B/Pull-ups 15 Calorie Row/Bike 15 Thrusters (95/65#) 15 C2B/Pull-ups 2. Core 3 Rounds 30 Ab Mat Sit-ups 30 Russian Twist w/weight 30 sec Plank
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