Mar 2 – Mar 8, 2020

Monday March 2, 2020

“Mini Manion Lite”

5 Rounds for time of:

Run 400m

20 Back Squats, 135/95

Tuesday

  1. Clean High Pull + Tall Power Clean + Power Clean + Low Power Clean, EMOM 10
  2. 6 Rounds for time of:

5 Power Cleans, 115/85

5 C2B Pull ups

5 Squat Cleans, 115/85

5 Toes-to-bar

SWEAT CLASS WOD 6:30 am/7:30 pm

EOMOM10
Row 250/200
10 goblet squats w/dumbbell 35/20 single DB

EOMOM 10

Row 250/200
10 DB thrusters 35/20

EOMOM10
8 burpee box jumps
10 alternating dumbbell snatches 35/20

Wednesday

  1. Sumo Deadlift [email protected], LD 2
  2.  Complete 3 sections in any order for time:

1. 6 Rounds of 1 min on/:30 off Double Unders

2. EMOM 6

5 Burpees

Max AKBS (53/35) in remainder of each minute.

3. Run 800m

Thursday

  1. Shoulder Press 5 sets of 10
  2. Tabata

Wall Balls, 20/14

Abmat Sit ups

Med Ball Lunges, 20/14

Abmat Sit ups

SWEAT WOD 6:30 am/7:30 pm

E3MOM for  7 rounds

8 Burpees

16 Wall Balls 20/14

50 Double Unders or 25 OTB hops

Friday

1. Back Squat [email protected], LD2

5 Rounds of:

:45/:15 Handstand Push ups

:45/:15 Deadlifts, 225/155

:45/:15 Strict Pull ups

Saturday

AMRAP 26 with a partner of:

12 Burpee Box Jumps, 24/20

24 Body Rows

48 Box Step Ups, 24/20

 

9 AM SWEAT WOD

4 Person Teams:

24 minutes Max Calories: Rx – Bike, Scaled – Rower

Each time a team member rotates onto the bike or rower the other team members must perform:
15 Russian KBS 53/35lbs
10 Renegade Rows 35/20lbs
5 Jumping Air squats

*Each team only gets 1 KB and 2 DBs.

Sunday

AMRAP 10

Row 200m
8 Burpees over rower

Rest 3 min

AMRAP 10

12 Single Arm DB Ground to OH

20 DB Russian Twists