3/31/15

  Strength Push Jerk 3-3-3-3-3 *build every set, essentially finding 3 RM* Conditioning 4 Rounds 20 Box Jump 24/20 15 Burpee 10 Shoulder to Overhead 155/105

3/30/15

  Strength 3×5 Tempo Back Squat @ 70% of 1RM -Full 3 second pause in bottom, all 15 reps at same weight- Conditioning 12 minute AMRAP 7 Overhead Squat 135/95 14 Pull up 21 Double under

3/26/2015

  Strength 3 Deadlifts EMOM x 10 minutes @ 75% of 1RM Conditioning 6 minute AMRAP  3 Sumo deadlift high pull 75/55 3 Toe to bar 6 SDHP 75/55 6 Toe to bar .. continue in 3s until time expires. -then immediately 2 min ME double under-

3/26/2015

  KT 3 Rounds for time: 400m run 16 KB swing 70/53 4 rope climb

3/24/2015

  Strength Split Jerk 3 Rep Max Conditioning 10 Rounds for time 3 Hang Power Snatch 115/75 6 Burpee 9 Deadlift 115/75

3/23/2015

  Strength Back Squat 2 Rounds  10 reps @ 75%  5 Reps @ 85% Conditioning 10 minute AMRAP 30 Air Squats 20 Push ups 10 Power Clean 155/105

3/20/2015

  15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up […]

3/19/2015

  Strength Overhead Squat 3 Rep max Conditioning 3 Rounds of  3 min AMRAP 4 Hang Power Clean 135/95 9 Air Squat -1 min rest-

3/18/2015

  “Randy” 75 Power Snatches for time 75/55

3/17/2015

  Strength Bench Press 7-7-7-7 Conditioning 10 Minute AMRAP  10 Toes to bar 15 Deadlift 185/120 25 Double under

3/16/2015

  Strength 2 Front Squats @EMOM @ 82% of 1RM x 10 minutes Conditioning 8 minute AMRAP 4 Squat Clean and Jerk 155/105 8 Burpee over bar

3/13/2015

  15.3 RX Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 20/14 100 double-unders SCALED Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 20/10 200 single-unders *scaled is both at 9 feet*