2.3.2020
14min EMOM:
Even: 5 Deadlifts @ 1.5 x BW
Odd: 5 Strict presses @ 0.65 x BW
Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)
3.3.2020
10min AMRAP:
8 Double KB snatch (20/12kg per hand)
8 KB overhead squats (20/12kg per hand)
1 Legless rope climb
Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)
4.3.2020
3 Rounds for time:
14 Strict handstand push ups
7 Power cleans (85/55kg)
Do before or after class:
3 x 15 inverted row (2sec pause chest to bar)
5.3.2020
20min AMRAP:
20 Box jumps (24/20″)
15 Pull ups
10 Thrusters (45/30kg)
Do before or after class:
3 x 12 Bent over DB fly
6.3.2020
10 Rounds for time:
12 Devil presses (22.5/15kg per hand)
20m Sandbag carry (100/65kg)
Do before or after class:
3 x 12 Bent over DB fly
7.3.2020
With a buddy:
A) Max calories assault bike in 12min
Switch every 30sec. Good luck.
Rest 4min
B) Max distance row in 12min
Switch every 2min
Do before or after class:
3 x 12 Bent over DB fly
8.3.2020
12 Rounds for time:
30 Double unders
6 DB snatches (35/22.5kg)
Do before or after class:
3 x 12 Bent over DB fly
