Archives for March 2020

Home Workout
3 rounds for time:
30yd Bear Crawl
50 Bicycle Crunches
30yd Duck Walk
50 Flutter Kicks
30yd Crab Walk
50 Russian Twist
30yd Walking Lunge
50 Superman
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Competitor
Clean
70% 1×3
75% 2×2
80% 3×1

Barbell Walking Lunge 8-8-8 (each leg)

3 rounds for time:
30yd Bear Crawl
50 Bicycle Crunches
30yd Duck Walk
50 Flutter Kicks
30yd Crab Walk
50 Russian Twist
30yd Walking Lunge
50 Superman
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Weightlifting
Deload for Testing on Saturday

Snatch
70% 3×1

Clean & Jerk
70% 3×1

“Each problem that I solved became a rule, which served afterwards to solve other problems.”
~Rene Descartes

Home Workout
5 rounds:
80yd Shuttle Run
(alternate shuttles with a partner)

(200m recovery walk)

4 rounds:
60yd Shuttle Run
(alternate shuttles with a partner)

(200m recovery walk)

3 rounds:
40yd Shuttle Run
(alternate shuttles with a partner)

A shuttle run is out and back.
For an 80yd shuttle run, place a cone at 40yd.
Sprint to the cone and back to start line.
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Competitor
3 rounds for time:
21 Toes to Bar
7 Power Clean & Jerk 185/125

3 rounds for time:
21 Bar facing Burpee
7 Hang Power Clean 135/95

3 rounds for time:
21 Shoulder to Overhead 95/657
7 Bar Muscle-up

Rest as needed between workouts.
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Weightlifting
Deload week. Testing Saturday
Power Snatch
70% 5×2

Power Clean & Push Press
70% 5×1

“As we advance in life it becomes more and more difficult, but in fighting the difficulties the inmost strength of the heart is developed.”
~Vincent Van Gogh

9:00a Workout at Sunset Park
6:00p Workout at Sunset Park
Sunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226
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Home Workout
For time:
20 Burpee/1 Sit-up
19 Burpee/2 Sit-up
18 Burpee/3 Sit-up
17 Burpee/4 Sit-up
16 Burpee/5 Sit-up
15 Burpee/6 Sit-up
14 Burpee/7 Sit-up
13 Burpee/8 Sit-up
12 Burpee/9 Sit-up
11 Burpee/10 Sit-up
10 Burpee/11 Sit-up
9 Burpee/12 Sit-up
8 Burpee/13 Sit-up
7 Burpee/14 Sit-up
6 Burpee/15 Sit-up
5 Burpee/16 Sit-up
4 Burpee/17 Sit-up
3 Burpee/18 Sit-up
2 Burpee/19 Sit-up
1 Burpee/20 Sit-up
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Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1

Back Squat
75% 4×3

For time:
50-40-30
Wall Ball Shot 20/14
Double under
Dumbbell Deadlift 50/35
Sit-up
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 3×1

Clean & Jerk
70% 2×2
75% 1×1
80% 2×1

Front Squat
70% 2×2
75% 1×1
80% 1×1

“I like analyzing human behavior. It’s complex. That’s what keeps me going.”
~Julia Stiles

7:30a Kettlebell at Kiwanis Park
9:00a Workout at Sunset Park
10:00a Workout at Sunset Park
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Weightlifting
Snatch
Build to 3×1 at Opener

Clean & Jerk
Build to 2×1 at Opener

Back Squat
80% 3×2

“Less is more.”
~Ludwig Mies van der Rohe

5:30a Sunset Park
9:00a Sunset Park
6:00p Sunset Park
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At Home
For time:
60-45-30
Double under
Steps Walking Lunge
Push-up
Sit-up
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Competitor
Jerk
70% 2×3
75% 3×2

For total time:
4 rounds:
200m Run
15 Burpe Over the Dumbbell
10 Dumbbell Thruster 50/35

3 rounds for time:
50m Dumbbell Farmers Walk 50/35
15m Dumbbell Walking Lunge (single db) 50/35
10 Chest to Bar Pull-up

2 rounds:
100 Double under
45 Sit-up
30 Dumbbell Deadlift 50/35

“Well done is better than well said.”
~Benjamin Franklin

8:00a Hike (meet at EVCF)
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Home Workout
“Griff”
For time:
800m Run
400m Backward Run
800m Run
400m Backward Run
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Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2

Push Press (behind neck)
70% 2×2
75% 2×2
80% 2×2

RDL 4×4
(moderate load)

“There’s only one corner of the universe you can be certain of improving, and that’s your own self.”
~Aldous Huxley

5:30a Sunset Park
9:00a Sunset Park
6:00p Sunset Park
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Home Workout
AMRAP 15:00
3-6-9-12-15…
Jumping Jack
Mountain Climber
Leg Lever
Burpee

3 rounds for total reps:
Max Unbroken Diamond Push-up
(rest :30)
Max Unbroken Push-up
(rest :30)
Max Unbroken Push-up on Knees
(rest 2:00)

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Competitor
Clean
70% 2×3
75% 3×2

Barbell Walking Lunge 8-8-8 (each leg)

3 rounds for total reps:
Max Unbroken American Kettlebell Swing 53/35
(rest :30)
Max Unbroken Diamond Push-up
(rest :30)
Max Unbroken Russian Kettlebell Swing 70/53
(rest :30)
Max Unbroken Push-up
(rest 2:00)
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Weightlifting
Clean
70% 2×2
75% 2×1
80% 2×2

Clean Pull
100% 3×3

Front Squat
70% 2×2
75% 2×1
80% 2×2

“Bad humor is an evasion of reality; good humor is an acceptance of it.”
~Malcolm Muggeridge

5:00p Hike (meet at EVCF)
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Home Workout
No measure:
800m Jog

3 rounds for time. (record time for each)
*300yd Shuttle Run
(rest 1:30 between rounds)

3 rounds:
:45 Plank Hold
:45 Rest

300yd shuttle:
Place a cone at 25yd.
Sprint to the cone and back 6 times.
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Competitor
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-up

For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Handstand Push-up

3 rounds for time. (record time for each)
*300yd Shuttle Run
(rest 1:30 between rounds)

3 rounds:
:45 Plank Hold
:45 Rest
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Weightlifting
Jerk
70% 2×2
75% 2×1
80% 3×2

Jerk Dip
110% 3×2

Power Clean + Push Press
70% 2(2+2)
75% 2(2+2)
80% 2(2+2)

“Not he who has much is rich, but he who gives much.”
~Erich Fromm