Friday 20th March
A.) Complete as many reps as possible in 12 minutes of:
1 Strict Pull-up, 2 push-ups, 3 squats
2 Strict Pull-ups, 4 push-ups, 6 squats
3 Strict Pull-ups, 6 push-ups, 9 squats
B.) 5 Rounds for time:
15 Thrusters (30/20)
200m Run
Thursday 19th March
A.) Turkish Get Up
'20 minutes establish a Heavy 2 each side'
B.) 9-6-3
Strict press - (40/30)
Bar Muscle Up
-Rest 1 minute-
15-12-9
Push press (50/30)
C2B Pullups
-Rest 1 minute-
21-15-9
Push jerk (60/40)
Pullups
*20 Minute total timecap*
Wednesday 18th March
5 rounds for time
Teams of 2
(alt movements)
300m row
20 box jumps (24"/20")
20 American KB Swings (32/24)
300m row
20 KB box step overs
Tuesday 17th March
A.) Strict Press
Build to a heavy single in 20 Minutes
B.) 3-6-9-12
Back squat (60/40)
Burpee over bar
-Rest 5 minutes-
12-9-6-3
Front Squat (60/40)
Burpee over bar
Monday 16th March
A.) Deadlift
' Heavy 7' - 20 Minutes
B.) RDL 2x8 @75% of Heavy 7
C.) For time:
200 Double Unders
or
300 Alternating High Knee Skips
or
400 Single Skips
Friday 13th March
DT
A.) 5 Rounds For Time
12 Deadlifts (70/50kg)
9 Hang Power Cleans
6 Push Jerks
Score is the time it takes you to complete 5 rounds.
'Good' Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes
Thursday 12th March
A.) 3 Sets
Max Handstand Push Ups
Max Ring Rows
Max LSit Hold
- Rest 2-3 minutes between sets-
B.) 'Trunk'
EMOM for 20 Minutes:
1.) 0:30 Hollow Hold
2.) 12 DB Bent Over Rows
3.) 0:30 Goblet Squat Hold
4.) 15 DB Rear DeltFlys
Wednesday 11th March
A.) In Pairs
12 Minute AMRAP
Partner A) Max Cal Row
Partner B) Front Rack KB Hold (24/16)
- Rest 4 Minutes -
12 Minute AMRAP
Partner A) Max Cal Assault Bike
Partner B) Farmers Hold (32/24)
Tuesday 10th March
A1) Barbell RFESS
5-5-5-5
A2) DB Z Press
8-8-8-8
B.) Complete as many rounds as possible in 15 minutes of:
5 Hang Power Snatch (40/30)
7 Toes-to-bars
9 Box jumps (24''/20)
Monday 09th March
A.) Deadlift
' Heavy 5' - 20 Minutes
B.) Romanian Deadlifts
2x8 @75% of Heavy 5
C.) 'Annie'
50-40-30-20-10
Double Unders
Sit Ups