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Monthly Archive for: ‘March, 2019’

Monday 4.1.19

Strength: Back Squat 3×5 @95% 3 Rounds: 1 min Sandbag Hold 8/6 Strict Pull-ups 6/6 Weighted single-leg box squat 10 Seated Dumbbell Press   “It’s easy to beat up on yourself. It’s easy to compare your weaknesses to the strengths of others. It’s easy to neglect the good things that you are doing. Don’t forget how far you have come, …

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Friday 3.29.19

15 min AMRAP “DT” 12 Deadlifts 155/105 9 Hang Cleans 6 Push Jerks “Cindy” 5 Pull-up 10 Push-ups 15 Air Squats (1 round DT, 1 round Cindy, 1 round DT, 2 rounds Cindy, 1 round DT, 3 rounds Cindy)  

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Thursday 3.28.19

30 min AMRAP 400m Run 8R/8L Step-ups 35/20 12 V-ups 3 minutes of stretching/mobility  

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Wednesday 3.27.19

5 Rounds 10 Deadlifts 225/155 10 DB Press 35/20 10 Toes to Bar   “It’s a beautiful idea. ‘That which doesn’t kill me makes me stronger’ is not a cliche but fact. The struggle against an obstacle inevitably propels the fighter to a new level of functioning. The extent of the struggle determines the extent of the growth. The obstacle is an advantage, …

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Tuesday 3.26.19

Teams of Two 8 Rounds 25 Box Jumps 24/20 25 Wall balls 20/14 300m Row    

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Monday 3.25.19

Strength: Back Squat 3×5 @90% 3 Rounds: Strict pull-ups 6/6 Lunges w/plate overhead 45/35 7/5 Weighted push-ups 30 situps   “And never, ever forget that even the most successful people started out just like you. Everyone starts at the bottom. Everyone starts out insecure and hesitant and uncertain. The only difference between incredibly successful people and the rest of us? …

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Friday 3.22.19

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters 95/65 Chest-to-bar pullups Time cap: 20 minutes  

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Thursday 3.21.19

30 min AMRAP 400m Jog 10 Lunges 7 Ring Rows 3-4 min Stretching  

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Wednesday 3.20.19

“Lil Ham Sandwich” 18 min cap 40 Wallballs 20/14 25 Deadlifts 205/145 40 Wallballs 20/14 EMOM: 4 Burpees *Burpees start at minute 1 so go big on your first set of wallballs!   “The road to greatness is easy”, -said “no one ever”. Doing hard things will teach you lessons you wouldn’t learn otherwise, and will make you stronger than …

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Tuesday 3.19.19

For Time: 10,9,8…1 Thrusters 95/65 20 Double Unders (10 Thrusters, 20 Double Unders, 9 Thrusters, 20 Double Unders, etc.)    

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