March 16-22, 2020

Monday March 16

7 Rounds For Reps

20 sec KB Swing 70/53

10 sec Rest

20 sec Bike

10 sec Rest

20 sec Pull Up

10 sec Rest

20 sec Glute Ham Raise

10 sec Rest

 

Tuesday March 17

Earn Me a Pint ‘O’ Guiness

3 Rounds For Time

17 Mystery Reps

20 Shoulder to Overhead 135/95

20 Back Squats 135/95

 

Wednesday March 18

A1. Deadlift 4×6 @ 70-80% rest 60

A2. Feet Elevated Ring Row 4×8-10 rest 60

B. Floor Press 5×5 Build to Heavy

C. For Time*6 Min Cap

50 Box Step Overs @ 24/20 @ 2×53/35

 

Thursday March 19

“The Chief”

5 Rounds

AMRAP 3

3 Power Clean 135/95

6 Push Up

9 Air Squat

rest 1 minute in between rounds

 

Friday March 20

AMRAP 20

Buy In- 2000M Row

In remaining time

AMRAP

12 Alt DB Snatch 50/35

6 Single Arm DB Overhead Squat(L)

4/2 Muscle Up

12 Alt DB Snatch

6 Single Arm DB Overhead Squat(R)

 

Saturday March 21

3 Rounds

In 2 min blocks rotate:

Max Cal Row

Max Toes to Bar

Max Box Jumps (24″/20″)

R1

Sunday March 22

3 Rounds

30s Holds:

L-Sit Hold

Goblet Squat Hold (53#/35#)

Side Plank L

Side Plank R

30-20-10

Burpees

50 Double Unders after each round

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