17.04.01

Fitness-
Teams of 3, one person work at a time:
25 minute AMRAP:
12 Bike calories
10 DB Snatches, tough
8 box jumps, tough

Cash out:
20 Straight legs lowering
20/side Pallof press

Performance:
Teams of 3, one person work at a time:
25 minute AMRAP:
12 Bike calories
10 KB Snatches (53/35)
8 Burpee box jumps (24/20)

Cash out:
20 Straight legs lowering
20/side Pallof press

17.03.31

Fitness
A. RDL-
3×4-6, 30X1, Rest 2 minutes
*tough but controlled

B. 5 Sets: 30s on/ 30s Off
Russian KB swings
Plate crossover
Hanging knee raises
Assault bike
Wall balls

Performance
A. RDL-
3×4-6, 30X1, Rest 2 minutes
*tough but controlled

B. 5 Sets: 30s on/ 30s Off
KB swings (53/35)
Plate lateral hop
Toes-to-bar
Assault bike
Wall balls (20/14)

17.03.30

Fitness
A. EMOTM 12
Power snatch + snatch balance + Hang power snatch
1st 4 min: tough, but no misses
2nd 4 min: add 5-10lbs
3rd 4 min: add 5-10lbs

B. 10 minute AMRAP:
2-4-6 Unbroken power clean ladder
2-4-6 Unbroken push up ladder

C1. Mountain climbers
3×30-45s, Rest 45s
+
C2. Stir-the-pot
3x30s, Rest 45s

Performance
A. EMOTM 12
Power snatch + snatch balance + Hang squat snatch
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%

B. 10 minute AMRAP:
2-4-6 Unbroken squat clean ladder
2-4-6 Unbroken Ring dip ladder

C1. Mountain climbers
3×30-45s, Rest 45s
+
C2. Stir-the-pot
3x30s, Rest 45s

17.03.29

Fitness
A1. Ring rows-
3×6-8, TOUGH, Rest 60s
+
A2. Double KB Press-
3×6-8,10×1, Rest 60s

B. For time:
3 rounds-
Bike Calories (21/15)
15 Goblet squats, tough
9 burpees to plate

Performance
A1. Feet elevated ring rows-
3×6-8, TOUGH, Rest 60s
+
A2.Double KB Press-
3×6-8,10×1, Rest 60s

B. For time:
3 rounds-
Row calories (21/15)
15 Goblet squats (53/35)
9 burpees to plate