Mar 25 – 31, 2019

Monday March 25, 2019

Back Squat 

5 @ 55%

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%


18 min Partner AMRAP

20 Ab mat sit ups

10 Burpee box jumps 24/20”

400m Run

*Partner 1 will begin ab mat sit ups and burpees while Partner 2 runs 400m. When Partner 2 returns, they’ll pick up where Partner 1 left off treating the movements like a shared AMRAP.


Bench Press 5RM


3 Rounds of:

4min AMRAP

10 Russian KBS 70/53lbs

20 DUs

Rest 2min

*Lowest 4min round rep count is your score.


10 – 15 min Ring Muscle up skill work


21 min EMOM

Min 1: 20sec AMRAP Pull ups

Min 2: 30sec AMRAP HR Push ups

Min 3: 40sec AMRAP Air squats

*Athletes will rest 40sec after pull ups, 30sec after HR push ups, and 20sec after air squats.


Build to a heavy Shoulder Press triple in 15minutes


3 Person Teams

18min AMRAP

Player 1: 10 Weighted box step overs 50/35lbs

Player 2: Active hang from the pull up bar

Player 3: Tall Plank

*Teams will rotate through the movements with one person completing all the stepovers while another person hangs from the pull up bar, and the last team member must hold a tall plank. If the person hanging from the pull up bar drops to the floor, or the person performing the tall plank decides to rest, then the person doing stepovers must wait until they’re both engaged in order to continue.


3min Per station for max reps/calories


Plate Burpees 45/25lbs


Plate Burpees 45/25lbs


Plate Burpees 45/25lbs

*1 minute of rest between each rotation


2019 Open Mash-Up

Teams of 4:

Round 1 – 8min EMOM

In pairs:

Min 1: Pair 1 Synchro TTB, while Pair 2 alt Power snatches @ 135/95lbs = Rx. 95/65lbs = Scaled

Min 2: Pair 1 Synchro Burpees, while Pair 2 alt Power Snatches

Min 3: Pair 2 Synchro TTB, while Pair 1 alt Power snatches

Min 4: Pair 2 Synchro Burpees, while Pair 1 alt Power Snatches

-Rest 4min-

Round 2 – 8min AMRAP

10 alt DB lunges in place (Rx = Overhead, Scaled = Not overhead) 50/35lbs

5 Strict HSPUs = Rx 10 Push ups = Scaled

30 DUs / 50 Singles

*3 people work while 1 rests. When everyone is done with their reps in the given movement, they rotate. 45 reps = 1 round for the team. Lunges are performed with 1 DB.

-Rest 4min-

Round 3 Chipper

40 Bar MUs = Rx, 80 Pull ups = Scaled

80 Squat cleans 135/95lbs = Rx 95/65lbs = Scaled

150/120 Cal Row

*This is a true chipper with 3 team members chipping away at any movement the entire time and one person resting at all times. 1 rower per team.

12min Time Cap


“Kalsu” Lite

For time:

75 BB Thrusters 115/75lbs

3 Burpees to start and at the top of each minute.