Tuesday 4/1/14

1.

Get 1rm back squat if you didnt get it yesterday

or

Deadlift

3x5

2.

30-20-10

KB swings

Handstand Push Up

Monday 3/31/14

1.

20 minutes to establish 

1rm back squat

2.

3 RFT:

6 Power Snatches, (135/95)

18 Pull ups

Friday 3/28/14

Workout 14.5

21-18-15-12-9-6-3 reps for time of:

95/65-lb. thrusters

Burpees

Thursday 3/27/14

1.

10 Min to establish

Max squat Snatch

Rest 1 Min

10 Min to establish

1 Rep Hang squat Clean

Rest 1 Min

10 Min to establish

3 Rep Back Squat 

2.

7 min emom

10 burpees

Wednesday 3/26/14

1.

Push Jerk (from rack)

4x6

2.

3 rounds for time of:

3 rope climbs

25 dips

50 squats

Tuesday 3/25/14

1.

Dead lift

5x3 (touch and go)

2.

4 rounds

2 minute amrap

10 double unders

10 pull ups

:30 rest

Monday 3/24/14

1.  
Teams of 3:
100 Deads, 115/75
80 Hang Power Cleans, 115/75
60 Front Squats, 115/75
40 Jerks, 115/75
20 Thrusters, 115/75
One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

2.

2 minute max double unders. 

Friday 3/21/14

Workout 14.4

14 minute AMRAP:

60-calorie row 

50 toes-to-bars

40 wall-ball shots, 20 / 14 lb.

30 cleans, 135 / 95 lb.

20 muscle-ups

Thursday 3/20/14

1.

Barbell Shrugs

5x10 (heavy)

2.

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Wednesday 3/19/14

1.

Every minute on the minute for 20 minutes:

Even minutes-200 M Run

Odd minutes-1 round of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

2.

Hang power clean

3x3

Tuesday 3/18/14

1.

5 rounds

30 Push ups (hand release)

30 weighted oh walking lunges(25/45)

2 rope climbs

2.

1 max set of unbroken wallball shots

Monday 3/17/14

1.

Kettle bell swings 10-9-8-7-6-5-4-3-2-1

Box Jumps 1-2-3-4-5-6-7-8-9-10

2.

Front Squat 5x3

Friday 3/14/14

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch

Thursday 3/13/14

1.  Snatch Complex

5 sets of: 

1Power Snatch + 

1 Hang Squat Snatch

2.

9 min AMRAP

30 Wall Balls, 20/16

30 Double unders

20 Box Jumps, 24/20 - games standards

20 TTB

10 C2B Pull ups

10 Burpees

What's your excuse??

Wednesday 3/12/14

1.

1000 meter row

50 Thrusters

30 bar facing burpees.

2.

“cash out”

3 rounds

250 meter row, each effort should be less than 1 minute (rest as needed between rounds)

Tuesday 3/11/14

1.

“Isabell”

30 snatches (135/95)

*any style snatch is allowed*

2.

Back squats

4-4-4-4

Monday 3/10/14

1.

10 minutes to establish Max height box jump. 

2. 

7 RFT:

200m Run

15 Box Jumps, 24/20" - with pause at top (games standard)

-or-

Open competitors may redo 14.2

Friday 3/7/14

Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

Thursday 3/6/14

1.

3 RTF

20 alternating 1 arm DB/KB snatch(you choose weight)

3 rope climbs

2.

5x5 Deadlift

(sumo stance)

Wednesday 3/5/14

1.

20 min EMOM

even-5 squat cleans(65-185)

odd- 7 burpees

2.

Front Squats

3-3-3-3-3

Tuesday 3/4/14

1.

“Cindy”

20 minute amrap

5 pull ups

10 push push ups

15 air squats

2.

Deadlift

7-7-7-7

Monday 3/3/14

1.

Teams of Two

One athlete works while the other rests...

50-40-30-20-10 reps for time of:

Wall Balls, 20/16

Power Cleans, 135/95

-OR-

* if you would like to redo or try 14.1 for the first time, you are welcome to do so*

14.1

10 minute amrap

30 double unders

15 power snatches (55/75)

2.

50 handstand push ups (not for time)