Workout of the day: Monday March 25th

AMRAP 12: 
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35) 
27 AbMat Sit-ups

Midline Work:
3 Giant Sets
Dual KB Front Rack Hold (:30 sec)
Right Arm Suitcase Carry (:30 sec)
Left Arm Suitcase Carry (:30 sec)

Brandon Farmer
Workout of the day: Saturday March 23rd

4 Rounds for Time (with a Partner)
10 Devil Presses (50/35 lb) / Plank Hold
20 Deadlifts (245/165 lb) / Wall Sit
30 DB Snatches (50/35 lb) / Scissor Kicks


Cash out:
500 Double-Unders / Row
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.


Brandon Farmer
Workout of the day: Wednesday March 20th

Performance
"Sir Charles"

Wearing a 20/14# Weight Vest:

1,000m Run, directly into...

5 Rounds:
10 CTB Pull-Ups
30 Air Squats

Directly into... 1,000m Run

Fitness

1,000m Run/ Row, directly into...

5 Rounds:
10 Ring Rows
30 Air Squats

Directly into... 1,000m Run/ Row

Brandon Farmer
Workout of the day: Tuesday March 19th

Push Press
4 Sets of 6 Repetitions
Aim to to build to a moderately heavy set of six.

Set #1 - 65% of estimated 1RM Push Press
Set #2 - 70%
Set #3+4 - 75%


4 rounds
25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up

Brandon Farmer
Workout of the day: Friday March 15th

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes

Brandon Farmer
Workout of the day: Wednesday March 13th

“After Hours”

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

FITNESS

“After Hours”

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
45 Single Unders


Cool Down: 10 Min Easy Bike/Row

Brandon Farmer
Workout of the day: Tuesday March 12th

Clean (Power or Squat)

Build to a Heavy Single

12-15 minute window to establisha heavy singe of a clean variation,
either a power clean or a squat clean.


Conditioning

"Elizabeth"

21-15-9 Reps For Time

Cleans (135/95 lb)
Ring Dips

Brandon Farmer
Workout of the day: Saturday March 9th

Partner workout (one partner works at a time)

For time:

50 box jump burpees

100 American kettle swings

150 ab mat sit ups

200 meter run (each)

150 ab mat sit-ups

100 American kettle swings

50 box jump burpees

Brandon Farmer