Tuesday 3/14/17
Clean Pull 4 sets of 4 reps @ 90% then... 3 Rounds 15 Power Cleans115/75 20 Box Jumps 24/20 15 Push Jerks 115/75 20 Box Jumps
Monday 3/13/17
Deadlift 4 reps @ 75%, 2 reps @ 80%, 4 reps @ 75%, 1 reps @ 85%, 4 rep @ 75%, 1 rep @ 90% then... 12 min AMRAP 21 Double-unders 15 Wallballs 20/14 9 T2B
Friday 3/10/17 17.3
17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)...
Thursday 3/9/17
Turkish Get-ups 3 sets of 10 reps 53/35 then... 7 min AMRAP 8 Pull ups 20 Lateral skiers rest 1 min 7 min AMRAP 12 Russian KB Swings 70/53 50 Dbl Unders
Wednesday 3/8/17
Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 then... For time: 800m Run 30 Ground to Overhead 135/95 800m Run
Tuesday 3/7/17
Ring rows 5 sets of ME Side Plank Holds 1-min (each side) then... For time 18 T2B 18 Over-the-Bar Burpees 18 Overhead Squats 95/65 15 T2B 15 Over-the-Bar Burpees 15 Overhead Squats 12 T2B 12 Over-the-Bar Burpees 12 Overhead Squats 9 T2B 9 Over-the-Bar Burpees 9...
Monday 3/6/17
Deadlift 70%/5 80%/1 70%/5 83%/1 70%/5 85%/1 then... 12 min EMOM Odd: 20 Wall Balls 20/14 Even: 15 Box Jumps 24/20
Friday 3/3/17
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar...
Thursday 3/2/17
Rear Delt Raises 5 sets of 7 reps Single arm dumbell rows 5 sets of 7 reps Then... 4 rounds 400m Run 25 KB Swings 53/35 15 T2B
Wednesday 3/1/17
Back Squat 8 sets of 3 reps @ 65% then... 12 min AMRAP 3 Power Cleans 115/75 3 Lateral Burpees Over the Bar 6/6, 9/9, 12/12, 15/15...
Tuesday 2/28/17
Push Press 5 sets of 5 reps then... 15 min EMOM 1st min: 50 Dbl Unders 2nd min: 12 Dumbell OHS 50/35 3rd min: 20 Abmat Sit-ups
Monday 2/27/17
Deadlift 8 sets of 3 reps @ 65% then... For time: 10 Strict Pull-Ups 20 Wall Balls 20/14 30 KB Swings 53/35 400 M Run 30 KB Swings 20 Wall Balls 10 Strict Pull-Ups