A) Power snatch - 2 RM, 3x2@90%
B) Front squat - 2RM, 3x2@90%
C) 3 rounds (make every rep explosive!): 10 no push-up burpees, 10 box jumps (land in quarter squat, don't stand up until your base is solid), 30 second plank (this should be a tough :30!)
2015 03 23
A) Hang clean - 3RM, then 2x3@90%
B) Back squat - 3RM with 2-sec pause in bottom, 2x3 @90% no pauses
C) 12min EMOM: ODD - 2 clean grip DL + 2 clean pulls + 2 cleans... EVEN - 10 ball slams (I know our ball slam supply is dwindling, so if you need to do a 20# ball standing on a box, do that)
2015 03 20
2 x 20 Meter Sprints (rest 20 seconds between efforts) Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts) *take 10 meters to accelerate, you should be full speed by the time you hit your start.
"Kalsu"
On the minute complete: Burpees – 5 Reps 135/95 lb Barbell Thrusters – Max Reps
The goal is to complete 100 Thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
2015 03 19
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Step Ups 4×6 each side Floor Press 3, 3, 3, 3, 3
Complete 10 rounds for time:
225/150 lb Ground to Overhead – 3 Reps Evil Wheels – 10 Reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch, levitation, or anyway you are able.
2015 03 18
A) Push press 3RM, then 2x3@90%
B) OHS - 3RM, then 2x3@90%
C) 3 rounds (:45 work, :15 rest):
Max push press (75/45)
Max reps jumping squats (no weight)
Max reps K2E/TTB
2015 03 17
Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Power Snatch 2 RM Weighted Pull Ups 2, 2, 2, 2, 2
Complete as many rounds as possible in 10 minutes.
30/24″ Box Jump – 6 Reps Supine Ring Row – 8 Reps 40/30 lb Ball Slams – 10 Reps Ring Push Ups – 8 Reps
2015 03 16
A) Hang snatch - 3RM, then 2x3@90%
B) Front squat - 3RM with 2-sec pause in bottom, 2x3@90% with no pause
C) 8 rounds AHAP: 10 KB step ups, 8 KB snatches, 25' waiter's walk forward, 25' waiter's walk backwards*
*alternate arms on the waiter's walk each round so that you perform 4 complete walks with each arm by the end.
2015 03 15
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM, 1 x Max Reps at 90% Push Press 2, 2, 2, 2, 2
Complete one sprint on the minute for 12 minutes:
Sprint – 80 yds
2015 03 15
2015 03 15
A) Clean - 3RM, 2x3@90%
B) Back squat - 3RM, 2x3@90%
C) 3 sets, no rest: 250m row (hard pulls), 30 butterfly sit-ups (use weight if desired), 10 side plank hip taps w/ 3sec hold (each side)
2015 03 12
