This Week's Workouts (032519-033119)

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The Script: Monday 032519

The Strength: Hang Power Clean- 3s

-20:00 to establish today’s heavy 3

The Conditioning: 3 RFT (9:00 co)

15 Deadlifts (185#/135#)

30 Lateral Bar Hops

Taco Loop Run

The Script: Tuesday 032619

The Conditioning: 15:00 AMRAP 

15 Air Squats 

5 Burpee Box Jumps (24”/20”)

5 HSPU 

The Script: Wednesday 032719

The Stamina: 500m Row

The Conditioning: 4 RFT 

Redwing Run

50 Double Unders

10 Pull Ups 

The Script: Thursday 032819

Con: 25:00 AMRAP or Down and Up For Time, whichever comes first

30/20 Calorie Bike

60 Lateral Hops

50 OH Flutter Kicks 

40 Jumping Lunges

30 Sit Ups 

20 Kb Swings (70#/53#)

10 Clapping Push Ups 

400m Run

-After completing the 400m Run, work your way back up through the 30/20 Calorie Bike

The Script: Friday 032919

The Strength: Snatch + Hang Snatch + OHS (3 Squats) 

The Conditioning: For Time 

15-12-9

Front Squats (135#/95#)

Bar Burpees 

The Script: Saturday 033019

TBD

The Script: Sunday 033119

10:30am Workout

11:45am FREE Yoga