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13 Mar 2015

SATURDAY 3/14/15

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Five rounds for time of:

115/75 pound Push-jerk, 15 reps

15 L pull-ups

12 Mar 2015

FRIDAY 3/13/15

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1. Shoulder Press: Work up to a heavy set of five

2. Five rounds for time of:

15 Unbroken Wall Ball Shots

15 GHD sit-ups

11 Mar 2015

THURSDAY 3/12/15

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1. For time: 10-9-8-7-6-5-4-3-2-1

Burpees

75/55 Shoulder to overhead

2. Clean and Jerk 1-1-1-1-1-1-1 reps

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


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