WORKOUT OF THE DAY
March 18

Strength:
Chin-ups: 3 x Max Effort

Conditioning:
Tabata Row
Tabata Sit-ups
Tabata Burpees

March 17

Strength:
Ring Dips: 3 x Max Effort

Conditioning:
20 minute AMRAP:
5 Toes-to-Bar
10 Push-ups
15 Air Squats

DOUBLE ‘HELEN’

Double “Helen”
25 minute AMRAP, in teams of 2:
800m Run
41 KB Swings (24/16kg)
24 Pull-ups

Partners will complete each 800m run together. Partners will complete the 41 swings and 24 pull-ups as a team (not each).  Teams may split the work however they choose, but only one partner may work at a time.

14.3

8 minute AMRAP:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

March 13

Strength:
15 minutes to establish 1RM Power Clean

Conditioning:
3 Rounds, for time:
10 Power Cleans (135/95#)
25 Wallballs (20/14#)

March 12

Conditioning:
30 minute EMOTM:
Min 01-10: 7 Deadlifts (225/155#)
Min 11-20: 20 Hollow Rocks
Min 21-30: 30 Double-unders

March 11

Strength:
Back Squat: 3-3-3-3-3

Conditioning:
5 Rounds, for time:
5 Left arm dumbbell thrusters (50/30#)
5 Right arm dumbbell thrusters
10 Burpees

March 10

Strength:
Floor Press: 5 x 8 @ 75-80%

Conditioning:
4 Rounds:
1 minute at each station, for max reps:
Box Jumps (24/20″)
Push-ups
Russian Twists (45/25#)
Rest

Happy Birthday Christine!

For time:
28 Rounds:
4 Hang Power Cleans (135/95#)
4 Burpees
4 Kettlebell Swings (32/24kg)

14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

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