2.5.18 – 2.10.18

Monday: 2.5.18

3 Rounds for time of
1x Rope climb 15′
6/4 Cals on air bike
36′ Overhead walking lunge with a single 50/35# dumbbell (18′ up +18′ back)

Rest at least 6 minutes, then

1 Round for time of
40′ Farmer’s carry 105/70# per hand
10x Wall ball shots 20/14#
40′ Farmer’s carry 105/70# per hand
40′ Standing hand over hand sled pull 135/90# additional weight
10x Wall ball shots 20/14#
40′ Backward sled drag 135/90# additional weight

Rest at least 6 minutes, then

1 Rounds for time of
20x Box jump overs 24/20″
10x Slam ball load to 60/54″ platform

Only a few more weeks until the Open!


Tuesday: 2.6.18

Max rep Bench press at a weight of your choosing
Choose a weight and perform as many unbroken reps as possible. Compare to 12.11.17

Then,

8 Minute amrap
5x Strict pull ups
25x Double unders (unbroken for RX)
Run to McDowell and back

The run does not count toward your score for the workout.


Wednesday: 2.7.18

On a running clock

Every 1:30 for 2 rounds of
4x Power snatch 115/75#
6x Burpees over the bar
8x Front squats 115/75#
Start at 0:00, 1:30

Then,

Every 2 minutes for 3 rounds of
4x Power snatch 115/75#
6x Burpees over the bar
8x Front squats 115/75#
Start at 3:00, 5:00, 7:00, 

Record weight used and finish time for the final round.


Thursday: 2.8.18

3 Rounds for quality
8-10x Strict leg raises (on pegboard for RX)
8-10 x Ring push ups
8x Suitcase deadlifts + 30′ single arm farmer’s walk (complete both movements on one hand then the other)

Try not to rush through the movements, but do your best to finish all 9 sets within 10 minutes.

Then,

6 Minute amrap of
Russian kettlebell swings 55/35#
20x Double unders

The swings with start with 10 and increase by 5 each set (10-15-20-25 etc) until time is up.  Score is total swings.


Friday: 2.9.18

In teams of 3, 20 minute amrap of
30/20 Cal row per partner (does not need to be shared evenly)
60x Clean and jerks 155/105#
30x Bar muscle ups

One partner working at a time.  Switch as often as you’d like and complete the work in the order listed.


Saturday: 2.10.18

For time
30x Wall ball shots 20/14#
20x Chest to bar pull ups
10x Box facing burpee box jump overs 24/20″
400m Run
20x Box jump overs 24/20″
30x Pull ups
40x Wall ball shots 20/14#

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