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Monday 23rd March 2020

COW 20.4 0-6 mins 1km Row Score = Time (On Gym Clock NOT Rower) Then… COW 20.5 6-16 mins 1RM Ground to Shoulder to Overhead Score = Heaviest Weight successfully lifted. Options: Power Clean & Jerk Squat Clean & Jerk Hang Power Clean & Jerk Hang Squat Clean & Jerk Jerk = Shoulder to Overhead.

Sunday March 22, 2020

Saturday 21st March 2020

Running Drills Then… 400m run Then… “Tash” 6 Rounds 60 sec Bike Cal 60 sec Rest 60 sec Burpees 60 sec Rest Score = Total reps

Friday March 20, 2020

Friday 20th March 2020

3 Rounds 10 Squat Snatch 10 Kipping RMU (2 sets max) or Progressions Rest 2 mins between Snatch & Gymnastics on all heavy sets Then… 2 Rounds 5 min AMRAP 8 Box Jumps 24”/20” 8 US KB Swings 24/16 Rest 1 min

Thursday March 19, 2020

Thursday 19th March 2020

Sumo Deadlift 5 x 5 Then… Partner workout Partition any way 120 Back Squats 60/40 120 Pull-ups -12 min CAP Divide reps between partners as needed. Partners should be working on different exercises simultaneously. The Squats will be taken from the ground.

Wednesday March 18, 2020

Wednesday 18th March 2020

“Gwen” Power Clean & Jerk 15-12-9 For max weight. Touch and go at floor only. No dumping allowed (Even last rep). Individuals need to use same load for each set. Rest as needed between sets. Then… Tabata Sit ups 10 Rounds 20 sec on / 10 sec off Score = Total Reps

Tuesday March 17, 2020

Tuesday 17th March 2020

4 Rounds 15 Ring Push ups 30-50 Shoulder Taps Then… “Rowing Pyramid” 12 min Partner AMRAP Row 500m, 400m, 300m, 200m, 100m, Then back up again Partners swap after each distance. Score = Total distance covered

Monday March 16, 2020

Monday 16th March 2020

COW 20.3 RX Buy in: 150 DU Then: 5 Rounds 400m Run 15 OHS 42.5/30 Then: Cash out: 150 DU -20 min CAP Score = Time or total reps completed

Sunday March 15, 2020

Saturday 14th March 2020

5 Rounds 3 Squat Clean + Jerk Lifting every 2.5 mins Then… 12 min AMRAP 5 HSPU / Pike HSPU / 7 DB Push Press 7 TTB

Friday March 13, 2020

Friday 13th March 2020

4 Rounds 8/8 Front Rack Bulgarian Split Squats (w/ Barbell) Then… 5 Rounds for time 21 Wall Balls @ UB 21 Box Jumps 24”/20” -20 min Cap

Thursday March 12, 2020

Thursday 12th March 2020

Running Drills Then… 3 person Team workout 22 min AMRAP 50 Syncro Sit ups 300m Run (Together) 20 BMU/Jumping BMU or 30 Pull-ups/Assisted (divided as needed)

Wednesday March 11, 2020