March 31, 2019

Strength : Back Squat 

5 X 6 @40-50%

Accessory : 5 rds

Holllow to Arch ( 15 Sec in each position) 

30 Sec rest between rounds 

Conditioning : 

Run 200m

21 Toes to bar 

21 Box Jumps 

Run 200m

15 Toes to Bar

15 Box Jumps

Run 200M

9 Toe to Bar

9 Box Jump 

March 28, 2019

Strength : AMRAP 14 Mins 

1 Sled Push

1 Farmers Carry 

1 Over head Lunge walk (use 1 DB) 

5 Strict Chin Ups 

5 Strict Presses 

10 Cals Ski/Bike 

Conditioning :   For Time 

12 Rds of Cindy 

5 Pull ups 

10 Push ups 

15 Airsquats ( use wall ball for depth) 

* Time Cap 12 mins 

March 27, 2019

Strength : Deadlift





5 X 4 @ 60%,60%,65%,70%,75%







Conditioning :  For Time 

Run 400m

2 rds 

8 STOH 50/35KG

8 Lateral Burpees 

Run 400m

2 rds 

8 Toes to Bar

32 Double Unders 







 

March 26, 2019

Gymnastics/Skills : 20 mins



Pistol Squats/band P Squats/Box P Squat X 10



Handstand Walk / Free stand  Handstand Kick up / Shoulder Taps / Wall Walk



Strict Ring Muscle ups / Hig Ring Pulls / False Grip holds/ Transition Pull Throughs / False Grip Ring Rows


5 Strict Toes...

March 25, 2019

Strength : Front Squat 

Every 3 mins for 15 mins 

4 Tempo Squats @60-70% 43X1

20 Russian Twist 

Conditioning : Partner up 

80-60-40-20    Wall Ball

40-30-20-10    Hang Power Clean 

20-15-10-5      Strict HSPU/Pike Push up

*18 min cap 

March 24, 2019

Strength : Every 3 mins for 15 mins 

4 Bench press @70%

5-8 Wide Grip Pull ups 

Conditioning : 15 Min AMRAP 

Run 200m 

20/15 Cals 

12 Single Arm DB push press/jerk 

March 20, 2019

Strength : Deadlifts 

Every 2 mins for 14 mins

2 reps @80%

Wod : for time 

21/15/9

Power Cleans 60/40kg

T2B 

March 19, 2019

Skills/Gymnastics : 15-20 mins 

5 Strict HSPU/ Pike Push Up / Negatives / Wall Walk

5 Strict Chest to Bar/Pull Up / Negatives

5 Plank Powell raises either side
 

5 Kipping C2B/Pull up / Beat Swings 

Conditioning : Every 3 mins for 18 mins 

Run/Row 200 m

30 Double Unders 

10 DB...

March 18, 2019

Strength : Back Squat 

6,6,4,4,3,3

Build to a heavy treble.

Start @ 50%

20 mins 

Conditioning : Partner up 

10 rds 

6  Shoulder to Overhead 50/35kg

10 Box Jump 

14 KB Swing over head 24/16kg

* you go I go, partner A completes full Rd before partner  B starts. 

** Time cap 20 mins...

March 15, 2019

Strength: 

Conditioning :19.4

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