Today: 3 rounds for time Run 400m 15 Db hang cleans 15 Db Push-press
Today: 50-40-30-20-10-5 Squats Jumping Pull-ups Double Leg Raises
Today: 5 Rounds 10 wallballs 10 KB swings 10 Push-ups Run 200m
Today: Row 2K for time
Today: 3 rounds Run 200 30 Dumbell Thrusters 30 Air Squats
Today: 30-20-10 Wall Balls Sit-ups Push-ups Run 200m between rounds
Today: 5 Rounds 15 Box Jumps 15 KB Front Squats Every 2 minutes complete 2 burpees
Today: 3 RFT 15 Dumbell thrusters 21 Push-ups Rest 2 minutes AMRAP in 10 minutes 15 Sit-ups 8 Burpees
Today: 4RFT Run 200m 30 MTN Climbers 15 KB Swings
Today: 4 rounds, 1 min of each movement, rest after all movements KB SDHP Squats Box Jumps KB Swings Rest 1 minute, repeat.
Tuesday, March 21st
Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min
Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8 reps on each of these movements, so if we can lets elevate our feet on the ring rows or find a position that allows us to hit that mark. Same with the dips, you can add weight or add assistance to reach that rep range, or scale to the matador or bench dips if needed.
AMRAP 15 10 Wall Balls 20/14 | 14/10 | 10/6 15 Burpee Box Jump Overs 24″/20″ | Step Overs | Burpees 20 Wall Balls 15 BBJO 30 Wall Balls 15 BBJO 40 Wall Balls 15 BBJO Ect.
Workout – today is going to be a grind, two movements that spike the heart rate but have relatively low levels of exertion, meaning slow, consistent reps without long breaks. Keep the wall balls to no more than sets of 10 so that you can hold a steady pace on the BBJO (think 5 reps every 30 seconds).