31 March 2015

Wednesday 1 April

Skill: 
Pull-ups (strict, kip, butterfly, L)
METCON:
100 Double Unders
50 Bench Press  (135/95)
40 T2B
30 S2OH (135/105)
15 OHS (135/105)

Tuesday 31 March

Strength/Skill: 
Heaving Snatch Balance
METCON:
21-15-9
Hang Power Snatch (95/65)
Wall Balls

Burpees

30 March 2015

Monday 30 March

Strength:
3/3/3/3+ Front Squat (75%, 80%, 85%, 90%)
METCON:
Cindy: 20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

27 March 2015

26 March 2015

Thursday 26 March

Skill/Strength:  
Bench Press (3x10) (5x5)
METCON:
4 RFT:
10 SDLHP (95/65)
15 Push Press
20 Back Squats

24 March 2015

Wednesday 25 March

Strength:
5/5/5/5 Back Squat (60%,70,80,85)
METCON:
3 RFT:
15 Deadlifts (225/135)
800M Run
15 C2B Pull-Ups

23 March 2015

Tuesday 24 March

STRENGTH: 
Hang Snatch (5,5,4,3,3)--Do not drop bar
METCON:
Open’s WOD 11.1
10 Min AMRAP:
30 Double Unders
15 Power Snatch (75/55)

Monday 23 March

Strength: 
5/5/5/5 Jerk (60%,70,80,85)
METCON:
15 Min AMRAP:
5 Wall Climbs
10 Knees to Elbow
15 Sit-Ups

19 March 2015

Thursday 19 March

Skill: 
Squat Snatch
METCON:
Isabel
30 Snatches (135/95)
OR…
Isabel+
30 Sq Snatches (135/95)
REST 4 Minutes then…
30 Power Snatches (135/95)

17 March 2015

Wednesday 18 March

SKILL: 
OHS
METCON:
14 Min AMRAP:
7 OHS (115/85)
200M Run
14 Push-Ups
200M Run
28 Floor Wipers (115/85) *Ea touch = 1 rep*
200M Run

16 March 2015

Tuesday 17 March

Strength: 
20 Rep Max Back Squat
METCON:
100 S2OH (115/75)
OR…
75 S2OH (135/95)

***At the top of every minute perform 5 burpees before getting back on bar***

Monday 16 March

Skill: 
Pull-Ups (Kip, Butterfly, L-Pull, Strict)
METCON:
3 Rounds:
1 Minute Max Reps Pull-Ups
1 Minute Max Reps Jumping Air Squats
1 Minute Max Reps Box Jumps (30/24)

***Rest 60 seconds between exercises***

12 March 2015

Thursday 12 March

SKILL: 
Handstand Walk
METCON:
20 Min AMRAP Partner WOD:
100M Buddy Carry
50 Ground  to Overhead (115/85)
100M Buddy Carry
50 Ring Dips

10 March 2015

Wenesday 11 March

STRENGTH: 
12 Min: 25 sq or power snatch (75% BW, 65% BW, 50%BW)
METCON:
6 RFT:
10 Ring Push-Ups
25 DU’s
10 Front Squats (95/65)
25 DU’s
(1000M Row)

09 March 2015

Tuesday 10 March

SKILL: 
Turkish Get Up (May go light or heavy depending on familiarity with exercise)
METCON:
18 Min AMRAP
3 Burpees
3 Box jumps (24/20)
3 Thrusters (95/65)
6 Burpees
6 Box Jumps
6 Thrusters….Etc

Monday 9 March

STRENGTH: 
5/3/1+ B Squat (75,85,90%)

METCON:
3 RFT:
15 Ab Mat Sit-ups
10 HSPU
5 DL (275/195)
10 HSPU
15 AB Mat Sit-ups

03 March 2015

Wednesday 4 March

STRENGTH: 10 Min Limit: 
20 sq or power snatch (75% BW, 65% BW, 50%BW)
METCON:
7 RFT:
400M Run
Rest 1 Minute

Tuesday 3 March

SKILL: 
Pull-Ups / Muscle-Ups
METCON:
Cindy: 20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Monday 2 March

STRENGTH:
 5/5/5 B Squat (65,75,85%)
METCON:
3 RFT
15 Front Squat (115/75)
100M SPRINT
15 Back Squat
100M SPRINT
15 Overhead Squat