Charge sheets now have a “Flavor”column, please help our gym stay organized by writing down the flavor of Kill Cliff or RX bar, etc you purchase. We all appreciate it!
Monday 3/7/16
Teams of 2
As many reps as possible in 20 minutes of:
6 calorie row, 6 push-ups, 6 alternating DB power snatches 50/35
9 calorie row, 9 push-ups, 9 alternating DB power snatches 50/35
12 calorie row, 12 push-ups, 12 alternating DB power snatches 50/35
*Partner 1 completes the full round then Partner 2 does the same.
Once, as a team, you complete the round of 12, start back at 6
Tuesday 3/8/16
Every minute on the minute x 12:
2 Rounds of…
Minute 1 – 5 Power Snatches 95/65 + 10 toes-to-bar
Minute 2 – 15/12 Burpees
Minute 3 – 5 Clean and Jerks 95/65 + 10 toes-to-bar
Minute 4 – 15/12 Burpees
Minute 5 – 5 Thrusters 95/65 + 10 toes-to-bar
Minute 6 – 15/12 Burpees
Wednesday 3/9/16
Back Squat
10 – 8 – 6 – 4 – 2
Rest 2:00 between sets, building in weight on each set.
then,
As many reps as possible in 8 minutes of:
10 Wall Ball Shots 20/14
20 Double-Unders
Thursday 3/10/16
Teams of 2
As many calories as possible in 20 minutes
*12 Russian KBS after each row
Friday 3/11/16
CF Open Workout 16.3
Saturday 3/12/16
5 rounds for total reps of:
: 40 on/:20 off
Push Jerks 135/95
Burpee Box Jumps 24/20
Deadlifts 225/155
Calorie Row
Sunday 3/13/16
For time, working on the odd minutes, and resting on the even minutes:
100 Pull-Ups
125 Push-Ups
150 Air Squats
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.