Saturday – 3/23/19

8am Kettlebell
3 rds
15 ring rows
15 pushup ( at your level)
10 kb press per side
10 kb rows per side
Then
40 on no rest
Kb sumo DL high pull
Squat thrust
Kb swing
Burpee no pushup
Goblet squat
Full Burpee
Hand to hand swing
Burpee two pushups
3 rds
Then
Hill sprints

9am WOD
ZEUS

3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

10am Olympic Lifting

Friday – 3/22/19

19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday – 3/21/19

AMRAP 15
20 Box Jumps (24,20)
20 Abmat Sit Ups
20 Wall Balls (14,10)
20 Toes to Bar
20 Thrusters (45, 35)

Mobility Work

Wednesday – 3/20/19

EMOM 10
5 Squat Snatches (75,55)

Rest 5 Min

EMOM 10
5 Squat Clean and Jerks (95,65)

40″ on 20″
8 Rounds
Max Calorie
Bike (rowers if necessary)

Tuesday – 3/19/19

WOD
Technique: OHS Squat

Overhead Squat 7×2

Planks 3 x 1min

Mobility Work

4pm Kettlebell
KB Hell
400m run 50 swings
400m run 40 H2H
400m run 30 kb Wall balls
400m run 20 hand release swings
400m run 10 TGU sit ups