Workouts for 3/4-3/9/2019

Monday, March 4

STRENGTH

6x6 Pendlay Rows
After Each Round...
*30 Second Handstand Hold/Wall Walk Hold*

VENTILATION / PLUMBING

30-20-10 For Time:
Pull-ups (Fit: Toe Spot/40-30-20 Ring Rows, RX: Kipping, FB: C2B)
Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)


Tuesday, March 5

STRENGTH

20 Minutes to Find: 5 Rep Max Front Squat

Then

3x10 Back Squat @ 85%

VENTILATION / PLUMBING

4 Rounds Not For Time:
12 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
20 Banded Tricep Extensions (Blue or Green Bands will work best)
400m Run


Wednesday, March 6

STRENGTH

8-8-8-8-8 Jefferson Deadlifts
*15 Tuck-ups After Each Set*

VENTILATION / PLUMBING

8 Minute AMRAP:
8 Russian KB Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
8 KB Snatches (Fit: 35/26#, RX: 44/35#, FB: 53/44#)

COOKIE

Tabata Goblet Squats (:20 On, :10 Off)


Thursday, March 7

STRENGTH

5x5 Sots Press

PLUMBING / VENTILATION

5 Rounds For Time:
5 Push Jerk (Fit: 75/55#, RX: 135/95#, FB: 155/105#)
15 Bar Facing Burpees (Fit: Bar Facing Bodybuilders)


Friday, March 8

SKILL

Jump Rope Practice

PLUMBING / PLUMBING

2 Times Through
2 Minutes Slamball (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
2 Minutes Calorie Row
2 Minutes Plate Lunges (Fit: 25/15#, RX: 35/25#, FB: 45/35#)
2 Minutes Push-ups (Fit: Box/Knee/Bar Push-ups, FB: Diamond Push-ups)
2 Minutes Rest


Saturday, March 9

OPEN WORKOUT 19.3