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Danville PA, 17821

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March 31, 2019

2 RFT

10 Turkish Get-Ups 1.5/1

20 Kettlebell Snatches 1.5/1

30 Goblet Squats 1.5/1

40 Kettlebell Swings 1.5/1

500 meter Row

March 31, 2019

Strength Day:

6x3 AHAP of

STO

Back squat 

DL

March 31, 2019

4 x 3:00 AMRAP

10 burpees

ME CTB Pull-ups

March 31, 2019

EOMOM 14:00

8 deficit HSPU (or weighted)

15 air squats

March 30, 2019

AMRAP 30:00
5 Power cleans 155/125
20 DU
5 HSPU
20 Russian twists 25/15
:30 wall sit 

March 24, 2019

15:00 AMRAP

3-3,6-6,9-9,12-12,etc.

Wall Balls 20/14

Box Jumps 24/20

March 24, 2019

eight rounds of 20 seconds of work and 10 seconds of rest of (4:00)

Tabata Row

Tabata DU

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

1 minute Rest between each Tabata

March 24, 2019

3 Rounds:
Run 200 m
10 KB Swings 2/1.5
10 Burpees
10 KB Swings 2/1.5
10 Burpees
10 KB Swings 2/1.5
Run 200m
Rest 2:00 

March 24, 2019

for time:

1mile run

then 

5 round 

10 pull-ups

15 front rack KB lunges 1.5/1

20 scorpion leg raises

March 23, 2019

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb. 

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