FRIDAY 3.15.19

Workout 19.4

For total time:
3 rounds of:
  10 snatches (95,65)
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
Time cap: 12 minutes

THURSDAY 3.14.19

Strength
5 Rounds (Not For Time):
12 Push Press
9 Strict Chin Ups (Add Weight If Necessary)

For Time:
21-15-9
Toes To Bar
Power Clean (115,80) RX+(145,100)
Into,
15-12-9
Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s&25’s Stacked)
*3 Rope Climbs After Each Round (RX+4 Rope Climbs)

*Rope Climbs Are Only Performed After Each Set Of HSPU’s. 

Mobility

WEDNESDAY 3.13.19

Strength

Deficit Front Rack Reverse Lunge

4x8 Each Leg, Increasing Weight 

*Begin Standing On 45lb Plate

For Time:

100 Wall Balls (20,14) RX+(25,20)

50/40 Calorie Assault Bike

25 Box Jumps (30,24)

50 Russian KB Swings (70,53)

100 Double Unders

TUESDAY 3.12.19

Strength

Snatch Grip Romanian Deadlift 

5x10 Increasing Weight

AMRAP In 12 Minutes:

9 Burpee To Target *At Least 6”

15 Hang Power Snatch (75,55) RX+(95,65)

21/17 Calorie Row *Reset

MONDAY 3.11.19

Monday

Strength

Overhead Squat

5x5 Increasing Weight

For Time:

1200 Meter Run (3x400m)

45 Thrusters (95,65) RX+(105,70)

800 Meter Run (2x400m)

30 Thrusters (115,80) RX+(125,90)

400 Meter Run 

15 Thrusters (135,95) RX+(145,100)

SATURDAY 3.9.19

Teams Of Two. One Athlete Works While The Other Athlete Rests. 

3 Rounds For Time:

40 Power Snatch (95,65) RX+(115,80)

40 Burpee Box Jump Over (24,20)

40 Synchronized Air Squats 

400 Meter Run Together 

60/54/48 Calorie Row *Reset

FRIDAY 3.8.19

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

THURSDAY 3.7.19

4 Rounds For Time:

15 Wall Balls (20,14) RX+(25,20)

15 KB Swings (53,35) RX+(70,53)

50 Double Unders

15 Overhead Squats (75,55) RX+(95,65)

15 Toes To Bar

Mobility (Coach’s Choice)

WEDNESDAY 3.6.19

Strength

5 Sets Increasing Weight

Hang Squat Snatch + Low Hang Squat Snatch (Below Knee) + Squat Snatch (Touch & Go)

5 Rounds For Time:

9 Hang Power Clean & Jerk (95,65) RX+(115,80)

9 Chest To Bar Pull Up

9 Box Jump Over (24,20)

TUESDAY 3.5.19

Strength

Tempo Front Squat

5x7 Increasing Weight

*5 Second Eccentric 

AMRAP In 18 Minutes:

20/16 Calorie Assault Bike *Reset

15 Deadlifts (205,145) RX+(225,160)

20 KB Goblet Reverse Lunges (53,35) RX+(70,53)

15 Lateral Bar Hop Burpee *Two Foot Takeoff