Tuesday (3/31):
For Time:
24 – 18 – 12 – 18 – 24
DB or KB Sumo Deadlifts High Pull
2X Mountain Climbers
12 – 9 – 6 – 9 – 12
DB or KB Squat/Lunge Complex*
Lying toe-to-DB/KB ( holding DB or KB)
*Squat/Lunge Complex =
1 Front rack squat +
1 Right leg forward lunge +
1 Left leg forward lunge +
1 Right leg reverse lunge +
1 Left leg reverse lunge
Equipment: Yoga Mat, Dumbbell
For Time:
3 Rounds:
30 Push-Ups
30 Single Arm DB Overhead Squats (50/35)*
2 Rounds:
50 Sit-Ups
50 Single Arm DB Push Jerks (50/35)*
1 Round:
100 Air Squats
200 Lateral Jumps over DB
* Make sure to do equal reps for both left and right side.
Equipment:
* Jump Rope
* Plate, Dumbbell, or Kettlebell
For time:
100 DUs*
25 plate G2OH
75 DUs
50 OH plate lunges
50 DUs
50 plate burpees
50 DUs
50 OH plate lunges
75 DUs
25 plate G2OH
100 DUs
*Scale: 2X singles or lateral jumps over plate, Dumbbell, or Kettlebell.
Equipment: yoga mat and Dumbbell
10 Rounds for Time:
10 Burpees
10 Crossovers
10 DB Squat Snatch (50/35)*
* Scale: Power Snatch + cash out with 100 air squats
4 Sets of:
1 Min: DU
1 Min: DB Bent Over Row (50/35)
1 Min: Single leg deadlifts (50/35)
1 Min: Plank
1 Min: Rest
*Work for the full min for each movement and rest a full minute. Make sure to do equal reps for both left and right side.
**Scale: Single Unders. If you don’t have a jump rope sub for lateral jumps over DB.
3 Rounds For Time:
30 Air Squats
30 In-and-Out (Ab work)
30 Elevated Push-ups
30 Jumping Jacks
30 Alt Reverse Lunges
30 Mountain Climbers
30 Burpees
Rest 1:30 between each round
RX+ Use a weighted vest
5 Rounds For Time:
15 American KBS (55/35)
10 Straight Leg Sit-Ups
15 KB Goblet Squats (55/36)
10 Straight Leg Sit-Ups
15 KB SDHP (55/35)
10 Straight Leg Sit-Ups
2 Rounds For Time:
30 Single DB Hang Clean (50/35)
50 DU*
30 Single DB Jerk (50/35)
50 DU
30 Single DB Hang Clean & Jerk (50/35)
50 DU
*Split reps equally between left and right arm.
**Scale: 75 Single Unders or 50 Later Jumps over DB if you don’t have a jump rope.
Part 1:
15min EMOM
Min 1: 30 Air Squats
Min 2: 20 Hollow Rock
Min 3: 10 Burpees
*Scale: Hollow Hold for 30 second
Part 2:
5 Rounds of:
AMRAP in 3min of:
10 Plank Shoulder Taps*
10 Mountain Climbers**
5 V-Ups
* Rest 30sec between each round
* shoulder taps: 1 rep = 1 left + 1 right tap
**mountain climber: 1 rep = each time both legs come up
400m Run
10 PVC Pipe Pass-Throughs
10 Around-the-Worlds (5L / 5R)
5 Head Rolls in Front
5 Head Rolls in Back
10 Head Rolls Full Rotation (5L / 5R)
20 Wrist Rotations (10L / 10R)
20 Elbow Rotations (10L / 10R)
20 Small Arm Circles (10F / 10B)
20 Large Arm Circles (10F / 10B)
10 Hip Circles
10 Knee Circles
20 Ankle Rotations Per Leg (10CW / 10CCW)
20 Air Squats
WU: 10 – 10 – 8 – 5
WS: 3 – 3 – 3 – 3 – 3 – 3
For Time:
4 Post Handstand Walk (scale: 3 wall walks)
10 T2B
10 Thruster (135/95)
4 Post Handstand Walk
12 T2B
12 Thruster (135/95)
4 Post Handstand Walk
14 T2B
14 Thruster (135/95)
4 Post Handstand Walk
16 T2B
16 Thruster (135/95)
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