031719-032219
Monday 031819
EMOM X 8
Min 1- 4 Push Jerks
Min 2- 1-3 Bar Muscle Ups
*Building to workout weight
Workout
AMRAP 13
6 Push Jerks (185/115)I(135/95)
2 Bar or Ring Muscle Ups
Core Finisher
100 Hollow Rocks
*Every 10 Reps; :30 Plank Hold
Tuesday 031919
Strength/Skill
Build to a heavy 2 rep Deadlift
*Build to 15-20% heavier than the weight for the workout
Workout
10 Rounds For Time
6 Burpees over Bar
2 Deadlift (Very Heavy/Athlete Choice)
12/10 Cal Bike or Row
20:00 Time Cap
Wednesday 032019
Workout
Triple AMRAP AMRAP X 8
200m Run
10 DB Thrusters (40/35)I(20/15)
8 Box Jumps (24/20)
Rest 1:00
AMRAP X 6
100m Run
8 DB Thrusters (40/35)I(20/15)
6 Box Jumps (24/20)
Rest 1:00
AMRAP X 5
50m Run
6 DB Thrusters (40/35)I(20/15)
4 Box Jumps (24/20)
Pump Sesh
3 Sets
13 DB Supinated Curls
13 DB Bent Over Rows
13 Hammer Curls
*Rest as needed b/t Sets
**Reps must be done unbroken
Thursday 032119
Pre Open Workout
EMOM X 10
Min 1 -- AMRAP of 4 Wall Balls + 4 Alt V-Ups
Min 2-- Row, Bike, or Run at moderate effort
Rest 3:00
EMOM X 10
Min 1-- AMRAP of 4 Russian KB Swings + 4 Alt Lunges
Min 2-- Row, Bike, or Run at moderate effort
Friday 032219
Open 19.5
Friday Night Lights @ 6:30
End of Open Party starts @ 7
