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10 Mar 2015

WEDNESDAY 3/11/15

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For time:

21-15-9
Squat cleans 135/95
Push-ups

09 Mar 2015

TUESDAY 3/10/15

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“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

08 Mar 2015

MONDAY 3/9/15

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Row 5000 K

07 Mar 2015

SUNDAY 3/8/15

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“Partner Filthy Fifty”

For time, partition any way, partners must use same weights/boxes:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 OH kettlebell swings, 1.5/1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

06 Mar 2015

SATURDAY 3/7/15

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Complete as many rounds in 20 minutes as you can of:

75/55 pound Power snatch, 12 reps

10 Push-ups

05 Mar 2015

FRIDAY 3/6/15

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1. Push Press

Work up to a heavy triple

2. Half-12.3

Complete as many rounds and reps as possible in 9 minutes of:

15 Box jumps, 24/20″ box

115/75 pound Push press, 12 reps

9 Toes-to-bar

04 Mar 2015

THURSDAY 3/5/15

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1RM Clean
3×3-5 at 60-75% of your max effort with flawless technique

03 Mar 2015

WEDNESDAY 3/4/15

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1. Accumulate

a. 50-100 perfect push-ups

b. 25-50 shoulder pass-throughs and/or kip swings

c. 5-10 wall climbs

2. Pull-Up Madness. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

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02 Mar 2015

TUESDAY 3/3/15

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AMRAP 5
20 Double-unders
10 Sit-Ups

Rest 5 min

AMRAP 5
5 Wall Climbs
5 Burpees

01 Mar 2015

MONDAY 3/2/15

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Five rounds for time of:

115/75 pound Snatch, 3 reps

115/75 pound Overhead squat, 15 reps

Row 500 meters


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