Monthly Archives: March 2014

Strength 5 deadlifts EMOM x 5 minutes @70% of 1rm. Starting on minute 6, 1 deadlift every :15 seconds from 6-10 minute at same weight. Conditioning 4 rounds 15 pull ups 15 wall balls 20/14 15 burpees Mobility

  For Time: 21-18-15-12-9-6-3 Thruster 95/65 Bar Facing Burpee

  Strength 1a) 3x 10 Front rack walking lunge- Heaviest possible 1b) 3x ME Chest to bar hang at top of pull up -Rest 1 minute between exercises- Metcon 12 minute AMRAP 300m Row 30 Air Squats 15 Bench Press 135/95

    “J.J.” For time: 1-10 Squat Clean 185/135 10-1 Paralette Handstand push up *For paralette HSPU, use plates, 2 45’s for guys rx and 1 45 and a 25 for girls rx.*

  Strength 3 Push Press EMOM x 10 minutes @ 72% of 1RM Metcon 20 minute AMRAP 3 Rope Climbs 20 Hand release push up 10 Deadlifts 275/185

  Strength 15 minutes to find 5RM Squat Snatch Metcon 10 minute AMRAP 4 Thrusters 165/115 8 Burpees 14 Box Jumps 24/20 Mobility

  14.4 14 minute AMRAP 60 calorie row 50 toes to bar 40 wall ball 20/14 30 cleans 135/95 20 muscle ups

  Barbell Work EMOM x 10 minutes 1 Hang Power Clean+1 Hang Squat Clean+ 2 Split Jerk Metcon 10 Minute AMRAP 100 Double unders -then- 10 Broad Jumps (6ft min. for RX) 10 Shoulder to Overhead 115/75

  “Randy” 75 Power Snatches for time 75/55

  Strength Bench Press 5×5 Conditioning 1000m Row 50 Burpees 20 Muscle ups * 20 min. time cap*