Sunday, March 20, 2016
Strength
Squat
Conditioning
“Helen”
3 Rounds for time of:
Run 400m
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 11/15/15 ♦
Saturday, March 19, 2016
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Thursday, March 17, 2016
For total distance:
Row as many meters as possible in 5 minutes
EMOM: Deadlift (225#/155#)
Rest 5 minutes
Row as many meters as possible in 5 minutes
EMOM: Deadlift (275#/185#)
Rest 5 minutes
Row as many meters as possible in 5 minutes
EMOM: Deadlift (315#/205#)
Rest 5 minutes
Wednesday, March 16, 2016
Strength
Squat
Conditioning
For time:
10 Front squats (185#/135#)
25 Double unders
8 Front squats (185#/135#)
50 Double unders
6 Front squats (185#/135#)
75 Double unders
4 Front squats (185#/135#)
100 Double unders
2 Front squats (185#/135#)
♦ compare to 6/27/15 ♦
Tuesday, March 15, 2016
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees
♦ compare to 03/24/15 ♦
Sunday, March 13, 2016
Strength
Squat
Conditioning
Row 1,000m
-THEN-
5 Rounds of:
5 Shoulder to overhead (185#/130#)
15 Squats
Saturday, March 12, 2016
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (75#/55#)
3 bar muscle-ups
