Wednesday 3-6-24
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans 50/35
Tuesday 3-5-24
Every 4:00 for 5 rounds:
500/400m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Monday 3-4-24
For time:
45 deadlifts 225/155
45 handstand push-ups
Sunday 3-3-24
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters 135/95
400-m run
– Run together; split thrusters as needed.
Saturday 3-2-24
For time:
21 dumbbell snatches, arm 1 50/35
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, …
Friday 3-1-24
3 rounds for time:
90 double-unders
30 KB swings 53/35
Thursday 2-29-24
5 shuttle runs
10 double-DB push jerks 50/35
20 box step-ups 24/20
– 1 shuttle run = 25 ft down/25 ft back
Wednesday 2-28-24
Every 2 minutes for 10 rounds:
1 clean and jerk
Tuesday 2-27-24
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats
Monday 2-26-24
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots 20/14
– Rest 2 minutes between rounds