Workouts of the Week 03/28/2022-04/02/2022

Monday – 3/28/22:
“Napalm”
2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts 225 / 155 lb

40 Wallballs 20/14lb to 10ft

– Score: Total time.  

Tuesday – 3/29/22:

Strength/skill

Every 90s x55 push jerks* build to heavy. Focus on good receiving position. 


“Feel The Rhythm”

For time (12 min cap)

27-21-15-9:

Calorie Row

Push Jerks 135 / 95 lb
– Score: Total time. 


Wednesday – 3/30/22:

“Club Sandwich”

30min total:

On the Minute x 9

6 Dumbbell Front Squats 50 / 35 lb’s

Max Devil’s Presses 50 / 35 lb’s


[Rest 3 Minutes]


AMRAP 6:Max Bike Calories


[Rest 3 Minutes]


On the Minute x 9:6 Box Jumps (24″/20”)Max Rope Climbs (15-ft.)

– Score: Enter reps completed for each piece. Every calorie will equal 1 rep. Your overall score will be the sum total of all Devils press, calories and climb reps. 

Thursday – 3/31/22:

“Murph Ready”
Teams of Two (30 Min AMRAP):

4 Rounds of Cindy

200m Run

8 Rounds of Cindy

400m Run

16 Rounds of Cindy

800m Run
One Round of Cindy:5 Pull-ups10 Push-ups15 Air Squats
You go, I go; runs are together. Cannot start the workout until both partners are in. Weight vest optional.

Friday – 4/1/22:

Primer/skill:

 EMOM X6

20 DU / 30 singles + 1 power snatch * build do heavy. J
“Gutsy”

5 Rounds For Time [20 Minute Cap]:

25 Toes to Bar

50 Double Unders

 15-12-9-6-3 Snatches 115 / 85 lb

– Score: Total time. 
Saturday – 4/2/22:
“Honey Nut”
For Time [20 Minute Cap]:

10-9-8-7-6-5-4-3-2-1 Clusters 95 / 65 lb

200 Meter Run

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