12 min AMRAP 10 DB deadlifts 15 burpees 20 sit ups Rest 3 minutes 15-12-9 pull ups push-ups
Dan Broughton
Wednesday March 16
4 rounds of 1 min squats 1 min ring rows 1 min v-ups 1 min KB swings 1 min rest
Monday March 14
Benchmark # 4 1 mile run
Saturday March 12
3×500 m row Then 20 DB thrusters 30 DB RDL 40 burpees 30 DB RDL 20 DB thrusters
Friday March 11
Benchmark #3 150 wallballs for time
Wednesday March 9
Part I 30-20-10 Goblet squat Box jump Part II 3 min AMRAP 10 v-up 30 bicycle kicks rest 1 minute, repeat
Monday March 7
EMOM 20 minutes: Even: 25 single unders OR 15 double unders + 10 kettlebell swings Odd: 6 burpees
Friday March 4
2 rounds of: 2 minutes cal row 2 minutes rest 2 minutes DB step ups 2 minutes rest 2 minutes sit ups 2 minutes rest
Wednesday March 2
Part I 4×10 single leg DB RDL (each leg) *10 v ups after each set Part II 3 min AMRAP 7 KB deadlifts 5 burpees Rest 90 seconds, repeat
Monday February 29
Benchmark #2 5 rounds for time: 400 m run 25 goblet squats