Wednesday, March 9, 2016
Strength
Squat
Conditioning
For time:
30 Wall ball (30#/20#)
-THEN-
4 Rounds of:
Run 200m
10 Handstand push ups
-THEN-
30 Wall ball (30#/20#)
Tuesday, March 8, 2016
EMOM for 16 minutes of:
Odd: 15 Box jump overs (24″/20″)
Even: 5 Deadlift (275#/185#)
Sunday, March 6, 2016
Strength
Squat
Conditioning
“Wilson”
8 Rounds for time of:
22 Burpees
50 Air squats
Run 400m
Saturday, March 5, 2016
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Wednesday, March 2, 2016
3 Rounds for time of:
50 KB swings (70#/53#)
Rest 1 minute
30 Wall ball (20#/14#)
15 Handstand push ups
Rest 1 minute
20 Toes to bar
10 Muscle ups
Rest 1 minute
Tuesday, March 1, 2016
Strength
Squat
Conditioning
Run 200m
10 Clean & jerk (135#/95#)
Row 30 calories
10 Clean & jerk (135#/95#)
Row 30 calories
10 Clean & jerk (135#/95#)
Run 200m
