March 4-10, 2019

Monday March 4 

Tempo Push Press Tempo @ 32X2

Find Heavy 6 Rep Max

AMRAP 12

7 Pull Up

11 Deadlift 185/125

*Every 90 seconds complete a 20 second Handstand Hold

 

Tuesday March 5

AMRAP 5

Squat Clean 115/75

AMRAP 5

Box Jump Over 24/20

AMRAP 5

Front Squat 115/75

AMRAP 5

Burpee to 6″ Target

  • rest 1 min

 

Wed. March 6

Back Rack Reverse Lunge

Find Heavy 16 Rep Max @ 7RPE

Row Intervals

2x 1000m at last weeks average pace

 

Thursday March 7

3 Rounds

60 sec on/ 60 sec off

Cal Bike

Kb Swing 70/53

T2b

D-Ball Clean 100/80

 

Friday March 8

Open 19.3

 

Saturday March 9

AMRAP 15

5 Handstand Pushups

10 Goblet Squats (53#/35#)

15 Hang DB Power Cleans (50#/35#)

 

Sunday March 10

EMOM 8

Even:15 Box Jump Overs (24″/20″)

Odd: 15 Situps

8 RFT

8 Burpees

10 Wall Balls (20#/14#)

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