2015 03 02
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10 Pull Ups 3 x Max Reps
Conditioning
Complete 4 Rounds for time. 1.5/1 pd KB Power Snatch Right – 6 Reps 1.5/1 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5/1 pd KB Power Snatch Left – 6 Reps 1.5/1 pd KB OH Farmer Carry Left – 20 Yards Burpee – 12 Reps
2015 03 02
March Fundamentals Begins Tomorrow!
2015 03 02
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5 RM Press 3×5 *Collegiate and Professional: 85% of your 3 RM from 2015-02-09 for Press.
Conditioning
Complete as many rounds as possible in 12 minutes of: 135 lb Front Rack Walking Lunges – 10 Reps Supine Ring Rows – 10 Reps 40/30 lb Ball Slams – 10 Reps
2015 03 02
A.
5 minutes good landing practice for burpees - use no push-up burpee
5 minutes double under practice - work on rhythm and finding your pace
5 minutes - sit in the bottom of the squat
B.
12 minute cap
25 calorie row
25 burpees over bar
25 kettlebell swings 55/35 *american
25 front squats 95/65
25 kettlebell swings 55/35 *american
25 burpees over bar
25 calorie row
2015 03 01
2015 03 01
A.
Complete as many rounds and reps as possible in 6 minutes of:
8 Shuttle sprints
16 Burpee Box Jump-Overs (24”/20”)
24 Wall Balls 20/14
32 hand release push ups
40 double unders
Rest exactly 3 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 4 minutes of:
8 Shuttle sprints
16 Burpee Box Jump-Overs (24”/20”)
24 Wall Balls 20/14
32 hand release push ups
40 double unders
Rest exactly 3 minutes, and then . . .
C.
Complete for time
8 Shuttle sprints
16 Burpee Box Jump-Overs (24”/20”)
24 Wall Balls 20/14
32 hand release push ups
40 double unders
2015 03 01