March 2017

Weightlifting:
Back Squat (10RM)

Metcon:
84 Double Unders
42 Wall Balls (20#/10′, 14#/9′)
21 T2B
60 Double Unders
30 Wall Balls
15 T2B
36 Double Unders
18 Wall Balls
9 T2B

Gymnastics:
EMOM12
Odd – 2 Weighted Pullups
Even – 5R/5L Pistols

Metcon:
3 Rounds:
7 Burpees
7 Deadlifts (135#/95#)

3 Rounds:
7 Burpees
5 Deadlifts (225#/155#)

3 Rounds:
7 Burpees
3 Deadlifts (315#/205#)
No rest between sections, change your own weights.
Score = Total Time.

Strength:
3 Rounds
8R/8L DB Reverse Lunge Step Up w/ Knee Raise
8R/8L Renegade Rows w/ Pushup
:20 L-Hang

Metcon (Time)
1k Row
100 Kettlebell Snatches (53/35#)
500m Row
50 HSPU

20 minute cap.

8am – Endurance 

9am – Barbell Club

10am-12pm – Open Gym

BBG:
Metcon (Weight)
EMOM10
Odd – 3 Deadlifts (build)
Even – Max Ring Dips

Metcon (AMRAP – Reps)
AMRAP12
Power Cleans(135#/95#)
Toes To Bar
Burpees Over Bar

Ascending Ladder:
2’s, 4’s, 6’s, etc.

Metcon:

AMRAP25

20 Cal Row

20 Cal Assault Bike

20 Burpees

20 Situps