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
