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4
Mar

Thursday March 5, 2020

Conditioning

For Time
15 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
12 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
9 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
6 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
3 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)

3
Mar

Wednesday March 4, 2020

Midline Conditioning

5 Rounds (10:00 total)
:30 Ring Body Saw
:30 Rest
:30 Back Extension Hold
:30 Rest

Conditioning

“Fuller Circle” for Time
1500m Row
100 DU
50 Cal Bike
100 DU
1000m Row

26
Feb

Wednesday February 26, 2020

Strength

Beast Builder Complex
6 Rounds on the 1:30s
Rd 1- 11 DL+ 11 Push Jerks
Rd 2- 11 DL+ 9 Push Jerks
Rd 3- 11 DL+ 7 Push Jerks
Rd 4- 11 DL+ 5 Push Jerks
Rd 5- 11 DL+ 3 Push Jerks
Rd 6- 11 DL+ 1 Push Jerk
***building each round from 45-50% of 1 RM Push Jerk

Conditioning

“Biltmore” AMRAP 15
25/20 Cal Echo Bike
30 Box Overs (24/20)
30 Double DB P Cleans (50s/35s)