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4
Apr

Thursday

By: Richie Leave a Comment

“Helmet Hair”
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

3
Apr

Wednesday

By: Richie Leave a Comment

“Dead Broke”
5 Minute AMRAP:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

5 Minute AMRAP:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

Rest 5 Minutes

5 Minute AMRAP:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

31
Mar

Sunday

By: Richie Leave a Comment

“Escape From Wonderland”
3 Rounds:

75 Double Unders
50 Air Squats
25/18 Calorie Row

30
Mar

Saturday

By: Richie Leave a Comment

“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):

120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

29
Mar

Friday

By: Richie Leave a Comment

“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)

28
Mar

Thursday

By: Richie Leave a Comment

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

27
Mar

Wednesday

By: Richie Leave a Comment

Push Jerk
Heavy Set of 3

“Squeaky Wheel” 
15 Minute AMRAP:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

26
Mar

Tuesday

By: Richie Leave a Comment

18 Minute AMRAP:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

25
Mar

Monday

By: Richie Leave a Comment

On the 4:00 x 6 Rounds:
12 Alternating Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell (lateral)
12 x 10 Meter Shuttles 

23
Mar

Saturday

By: Richie Leave a Comment

3-Position Power Clean 
Teams of 3:
12 Minutes to Build to a Heavy Complex

“Party Bus” 
15 Minute AMRAP:
9/6 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)