Sunday, March 26, 2017

Monday



Warm up in 3-4 sets, then
5 Rounds
   5 reps back squat or front squat at 80%++
   5/7 burpees

Tabata
    Slamballs
    Hip bridges
    Kettlebell swings

Thursday, March 23, 2017

Friday



Many of you guessed it would be DU's and Thrusters!

WORKOUT 17.5 Rx’d (Ages 16-54)

10 rounds for time of:
9 thrusters 95/65pounds
35 double-unders

55+      65/45 pounds
Scaled  65/45 pounds and single unders

Wednesday, March 22, 2017

Thursday



Warm up in 3-4 sets, then
Every 2:30 for 5 rounds
5 reps bench press at 80%++ of 5 rm
10 Sumo deadlift highpull

AMRAP 12
12 wall balls
15/10/7 calories assault bike or row
12 evil wheels
6  each side pistols

Tuesday, March 21, 2017

Wednesday



For time:
Row 800/600 meters
80 toes-to-bars
155/115-lb. front squats, 40 reps
15-ft. rope climbs, 8 ascents (or sub)
Row 800/600 meters

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.  There will be a cut-off and scaling is encouraged for most athletes.


Monday, March 20, 2017

Tuesday



3 rounds
400 meter row
12 Overhead squats
12 Pull-ups


Take 10 minutes
Power Clean and Split Jerk
Start with 3s and as weight increases do singles up to 80% 1 rm

Monday



Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80%++ of 5 rm
4 Burpees

3 rounds, 1 minute each
Mountain climbers
Russian twists
Strict pull-ups
Hold plank

Thursday, March 16, 2017

Friday



Did someone pray for deadlifts?


Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Scaled: 135/95 lb., 20/10-lb. ball to 9/9-ft. target, hand-release push-ups