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Month: March 2019

Saturday March 30th

“Mind Boggler”
Teams of 2. 1 works, 1 rests. 
AMRAP 30
7 Squat Clean Thrusters (clusters) (115/80)
200 Meter Run

Obstacle Course Race Training (6:45 – 8:00am; open to all members and drop-ins!): 
800m run
30 Burpees
800m run
30 KBS (53/35#)
600m run
30 V-ups
600m run
30 OH plate lunges (25/15#; 1 rep/leg)
400m run
30 Pull-ups
400m run
30 Dips
600m run
30 OH plate lunges (25/15#; 1 rep/leg)
600m run
30 V-ups
800m run
30 KBS (53/35#)
800m run
30 Burpees

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Thursday March 28th

“Goat Day”
On the Minute x 20 Minutes:
Odd Minutes: Movement 1
Even Minutes: Movement 2

Stamina Training (6:00 – 7:30pm; open to all members and drop-ins!)
For reps.
Main set:
00:00 – 10:00 => For each exercise, do one set of max unbroken reps.  Count total reps of 5 different exercises. Exercises: Strict Press (95/65#), Pull-ups, WB’s, Hanging Power Cleans (95/65#), Overhead Squats (95/65#)
Tabata set: 
1 min work, 1 min rest of Bike or Row (cals)
Workout scheme will be to do a Main set, Tabata set (bike or row), Main set, Tabata set (bike or row, whatever you didn’t do in previous Tabata set) and finish with a Main set.  One minute break between sets. Score total reps on each set. 

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Saturday March 23rd

“Bike drop”
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Obstacle Course Race Training (6:45am – 8:00am; open to all members and drop-ins!)
Partner workout, you-go-I-go style (partner does all movements and reps while other rests, switch when partner finishes movements).
Station #1 (AMRAP15):
100m run
5 Pull-ups
5 Box Jumps (24/20″)
*2min break
Station #2 (AMRAP15):
10 Cals Bike
5 KB Front Squats (53/35#)
5 Burpees
*2 min break
Station #3 (AMRAP15):
10 Cals Row
1 Monkey Bar Ascent
1 Rope Climb
– Score each stations rounds and reps completed (each time a person finishes a round it counts)

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Thursday March 21st

“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

Stamina Training (6:00 – 7:30pm; open to all members and drop-ins!)
For Time:
800m run
50 C&J (75/55#)
600m run
40 C&J (95/65#)
400m run
30 C&J (115/85#)
200m run
20 C&J (135/95#)
100m run
10 C&J (155/115#)

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