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Monday 4/1/19 Back Squats 3x5 warm-up sets, x5 205#, x5 235#, x5 270#, x3 315# Team of 3, 30 Rounds For Time (one person working at a time), 5 Thrusters 95#, 5 toes to bar, 5 burpees | 17:38 3 rounds not for time: 1 min Overhead KB hold per arm 53#, 20 lunges with sandbag front rack 50#, GHD Raises x8 Tuesday 4/2/19 3 rounds not for time: 100' KB 1 arm farmer walk each arm, 100' KB 1 arm front rack carry each arm, 100' KB 1 arm OH walk each arm, 70# kettlebell Strict Press 3x5 warm-up,...

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Monday 3/25/2019 Establish a heavy CLUSTER + THRUSTER | 205# 19.5 33-27-21-15-9 Thrusters 95# and Chest to Bar Pull-ups | 12:08 Superset: Bench Press 135# 3x12 Plus 20" Box Step-ups with 50#'s Dumbbells each hand, 8 reps each leg for 4 sets. Tuesday 3/26/2019 5x3 12" Box Squats with 80# Chains + 225# Three 7 minute AMRAPS with a team of 3: 50 back squats 155#, 50 back squats 185#, AMRAP 225# | 25 reps 50 KB Push press 35#'s, 50 KB Push press 44#'s, AMRAP KB Push Press 53#'s | 62 reps 50 power cleans 155#, AMRAP power cleans...

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Monday 1/28/2019 CrossFit Total: 1 rep max squat, strict press, & deadlift | 345#, 170#, 365# 14 minute AMRAP: 7 muscle ups, 50 wall ball shots 20#, 100 double unders | 3 rounds plus 25 reps 400m Dball Carry (not for time) 150# Tuesday 1/29/2019 EMOM 6 minutes, 2 Power Cleans at 205# For Time: 50 cal bike, 100 double unders, 25 power cleans 185#, 100 double unders, 50 bar facing burpees, 100 double unders | 15:52 7 Minute AMRAP: 10 snatches 75#, 3 bar muscle ups | 94 reps Wednesday 1/30/2019 REST DAY Thursday 1/31/2019 For time: 5 rounds...

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Monday 1/21/19 Stamina Squatting: 64% of 1rm Front Squat (225#) EMOM (every minute on the minute) for 12 minutes... ODD x3 front squats plus :30s dBall hold 150#, EVEN: x6 back squats Conditioning: 15 minute amrap w/partner: 5 minutes of 35 cal row + as many plate ground to overhead in remaining time | 102 reps 45# plate, right into 5 minutes of 35 cal assault bike + as many DB snatches alternating 50# | 84 reps, right into 5 minutes of 35 burpees + as many calories on ski erg | 53 cals Midline: Partner GHD Sit-ups1 10# med...

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