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Week of March 15th

Another week of some GOOOOD workouts guys. Again, this Friday we will be doing versions of 21.2. Because they announce the workout Thursday nights, we will post the workout in the members page on Facebook that night with versions 1 and 2.


Monday

Version 1 (V1)

For Time:

-200ft of Lunges, weight as you see fit

-50 DB Box Stepups

-50 Strict HSPU

-200ft Handstand Walk


Version 2 (V2)

For Time:

-200ft of Lunges

-50 Box Stepups

-50 Kneeling DB Strict Press

-25 Walkouts with knees/toes on a box -OR- 25 Calorie Ski


Tuesday

V1

10:00 EMOTM:

-1 Snatch Pull

-1 Power Snatch


10:00 EMOTM:

-1 Clean Pull

-1 Power Clean


10:00 EMOTM:

-2 Deadlifts


V2

10:00 EMOTM:

-5 KB High Pulls

-5 American KB Swing


10:00 EMOTM:

-5/5 DB Power Cleans, tough


10:00 EMOTM:

-5 DB Deadlifts or Deadlifts, 0:03 lower


Wednesday

V1

For Time:

-10 Bar Muscle Ups

-50 WallBalls

-20 Strict Pullups

-35 WallBalls

-30 Chest to Bar

-20 WallBalls


V2

For Time:

-30 Banded Lat Push Downs

-50 WallBalls

-30 Banded Lat Pull Downs

-35 WallBalls

-30 Inverted Rows

-20 WallBalls


Thursday

V1 & V2

5 Rounds of:

-400m Run

-10 Burpee Box Jump Overs


Friday

TBA


Saturday

3x 5:00 AMRAP with 2:00 rest

-200m KB Farmers Walk

In remaining time, AMRAP of:

-10 KB Swings

-30 Double Unders


WallBall week!

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1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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