WORK CAPACITY:
10 Rounds for time of:
3 Power Cleans (225/155)
15 Hand Release Push-ups
30 Double-unders
SATURDAY 210320
CONDITIONING:
Open Workout 21.2
For Time:
10 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
30 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
40 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
50 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
FRIDAY 210319
CONDITIONING:
3 Rounds for time of:
800 meter Run
500 meter Row
30 Dumbbell Box Step-ups (50/35) (20inch)
THURSDAY 210318
STRENGTH:
Build to a heavy complex of:
3 Push Press
2 Push Jerk
1 Split Jerk
CONDITIONING:
For Time:
40 Burpee Box Jumps (30/24)
WEDNESDAY 210317
CONDITIONING:
AMRAP in 20 minutes of:
200 meter Run
20 Wall-Ball (20/14)
20 Sit-ups
TUESDAY 210316
STRENGTH:
EMOM for 10 minutes of:
3 Deadlifts @80% of 1 RM
CONDITIONING:
5 Rounds for time of:
10 Deadlifts (155/105)
10 Chest to Bar Pull-ups
MONDAY 210315
CONDITIONING:
AMRAP in 10 minutes of:
20 Dumbbell Power Snatch (50/35)
20/14 Calorie Row
Rest 5 minutes
AMRAP in 10 minutes of:
20 Dumbbell Hang Clean and Jerks (50/35)
20/14 Calorie Row
SATURDAY 210313
WORK CAPACITY:
Open 21.1
For Time
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walks
150 Double-unders
21 Wall Walks
210 Double-unders
FRIDAY 210312
WORK CAPACITY:
For Time:
60 Air Squats
400 meter Run
40 Air Squats
800 meter Run
20 Air Squats
1600 meter Run
THURSDAY 210311
WORK CAPACITY:
AMRAP in 20 minutes of:
500 meter Row
10 Strict Pull-ups
20 Sit-ups
WEDNESDAY 210310
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Russian Kettlebell Swings (24/16)
Bodyweight Step Back Lunges
Double-unders
TUESDAY 210309
WORK CAPACITY:
5 rounds for load:
10 Clean and Jerks
400 meter run
8 Clean and Jerks
400 meter run
6 Clean and Jerks
400 meter run
4 Clean and Jerks
400 meter run
2 Clean and Jerks
400 meter run
MONDAY 210308
WORK CAPACITY:
AMRAP in 20 minutes of:
40/30 calorie Bike
30 Deadlifts (225/155)
20 Push Press (50/35)
10 Burpee Box Jumps (30/24)
SATURDAY 210306
WORK CAPACITY:
AMRAP in 14 minutes of:
7 Bar Muscle-ups
50 Wall-balls (20/14)
100 Double-unders
FRIDAY 210305
STRENGTH:
Hang Power Snatch 2-2-2-2-2
WORK CAPACITY:
21-15-9 reps for time of:
Hang Power Snatch (95/65)
Toes to Bar
THURSDAY 210304
WORK CAPACITY:
For Time:
800 meter Run
30 Dumbbell Thrusters (50/35)
800 meter Run
40 Dumbbell Box Step Overs (24/20) (50/35)
Run 800 meters
50 Dumbbell Deadlifts (50/35)
WEDNESDAY 210303
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of :
5 Push Jerks (155/105)
5 Front Squats (155/105)
25 Double-unders
TUESDAY 210302
WORK CAPACITY:
AMRAP in 16 minutes of:
8 Power Cleans (115/80)
16 Burpees
8 Box Jumps (30/24)
MONDAY 210301
WORK CAPACITY:
5 Rounds for time of:
500 meter Row
21-18-15-12-9
Strict Press (95/65)
30 Abmat Sit-ups
SATURDAY 210227
WORK CAPACITY:
6 Rounds of:
AMRAP in 3 minutes:
30/21 calorie Bike
Max Power Snatch in time remaining (115/80)
*rest 1 minute between rounds*
