3.25.19 – 3.30.19

Monday: 3.25.19

4 Rounds of each in 8 minutes or less
10-12 Dumbbell/kettlebell bench press
8 Ring rows (1 second holding rings to chest at top, 3 second descent)

Then,

4 Rounds for time of
200m Run
20 Russian kettlebell swings 55/35#
40′ Walking lunges (20 +20)

Then, time permitting

Max effort tuck hold test on paralettes


Tuesday: 3.26.19

HAPPY 13TH BIRTHDAY, CRASH!

For time
2006m Air bike
Then
3 Rounds of
26 Air squats
26′ Single arm farmer’s carry, right arm (heavy)
26′ Single arm farmer’s carry, left arm (heavy)
26 Sit ups

Then, time permitting

“Shoulder work ahead”
Shoulder hypertrophy and prehab work

 


Wednesday: 3.27.19

10-8-6x Back squat
In 10 minutes or less, build to a heavy set of 10 reps.  Within 4 minutes of finishing that set, complete a set of 8 and then a set of 6 reps at the same weight as the set of 10.

Then,

For total reps
2 Minute amrap of

Slam ball over shoulder, heavy
-Rest exactly 1 minute, then-
2 Minute amrap of
30/20 Cal row
60 Double unders
-Rest exactly 1 minute, then-
2 Minute amrap of
30 Pull ups
30 Wall ball shots 20/14#

The minute break between movements will not be enough time to look at the board and figure out what you need to do at the next station.  Familiarize yourself with the workout beforehand and/or write it down on your own board. 

Record total reps completed across all three amrap’s.  For example, 20 slam ball over the shoulder + 1 round of rowing and double unders + 1 round of pull ups and wall ball shots would yield a score of 170 for a 30 cal row (20+90+60) and 160 (20+80+60) for a 20 cal row.

 


Thursday: 3.28.19

Gymanstics overhead pressing work
-Handstand holds (floor, paralettes)
-Handstand walking
-Strict handstand push ups

Then,

6 Minute amrap
3 Strict pull ups
6 American kettlebell swings 70/55#

Then, time permitting

Optional Cardio cool-down

 


Friday: 3.29.19

3 Rounds, each for time of
30′ Sled push 135/90#
3 Burpees to target at least 1′ out of reach for RX
30′ Backward sled drag

30′ Sled push
3 Burpee pull ups to target at least 1′ out of reach for RX
30′ Backward sled drag

30′ Sled push
3 Burpee bar muscle ups to target at least 1′ out of reach for RX
30′ Backward sled drag

Rest at least 5 minutes between rounds.

Then, time permitting

Flex Friday, butts-n-guts finisher
Banded hollow body holds
Slam ball bear hug carry or zercher hold carry

 


Saturday: 3.30.19

3 Rounds for time of
10 Power cleans 135/85#
10 Front squats with the same bar
10 Shoulder to overhead with the same bar
40m Run
Rest exactly 2:00 minutes after each round

If you don’t get back from the first round’s run in 5:00 or less, scale the workout down.  Record finish time (including rests), barbell weight, and any modifications.

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