31 March 2016

Friday 1 April

Happy April!!!

Snatch
5-5-3-3-1-1


For Time: 
200m Bear Crawl
20 Front Squats (135/95)
100m Bear Crawl
10 Front Squats (135/95)
800m Run
10 Thrusters (135/95)

30 March 2016

Thursday 31 March

Deadlifts
3 x 7 Max

20min AMRAP
10 Burpee Box Jump Overs
20 Air Squats
30 Double Unders

29 March 2016

Wednesday 30 March

800m Run
Max effort (for time)


5 RFT
20 Wall Ball Shots
20 Back Extensions
20 Knees to Elbow

28 March 2016

Tuesday 29 March

Shoulder Press
3 x 7 

15min AMRAP
10 Ground to Overhead (115/75)
15 Push Ups
20 Hollow Body Rocks

27 March 2016

Monday 28 March

Back Squat
3x7

METCON
Helen
3 RFT:
400m run
21 KBS (53/35)
12 Pull Ups

25 March 2016

Friday 25 March

Open Workout 16.5
For time:
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees

23 March 2016

Thursday 24 March

Deadlift
4x3

METCON
AMRAP 15min:
30 Jumping Lunges
20 GHD Situps
10 Toes 2 Bar

Wednesday 23 March

Push Press
Start with bar, adding 10/5# until you find your 5RM

METCON
3 RFT:
400m Run
20 Shoulder to Overhead (95/65)
50 Double Unders

21 March 2016

Tuesday 22 March

METCON #1
5 RFT:
10 Power Snatches* (player's choice for weight)
100m sprint
2 minute rest
*Power Snatch must land in 1/4 squat

METCON #2
AMRAP:
4 Minutes
15 KB Swings (53/35)
15 Burpees
Rest 2 Minutes
3 Minutes
10 KB Swings (53/35)
10 Burpees

Monday 21 March

Cleans
4 x 3

4RFT
15 Box Jumps (24/20)
15 Clusters (95/65)
15 Pull Ups

18 March 2016

Friday 18 March

Open Workout 16.4

Rx'd
55 Deadlifts (255/125)
55 Wallballs (20/14)
55 Calorie Row
55 Handstand Push Ups

Scaled
55 Deadlifts (135/95)
55 Wallballs (20/10)
55 Calorie Row
55 Hand Release Push Ups

16 March 2016

Thursday 17 March

Sprints
6 x 200m (1:30 rest)

4RFT
5 Handstand Push Ups
15 Wallball Shots
20 Hollowbody Rocks
30 Double Unders

14 March 2016

Tuesday 15 March

McGhee (30min AMRAP)
5 Deadlifts (275)
13 Push-ups
9 Box Jumps (24)

Monday 14 March

Front Squat
3 x 7

4RFT

15 Shoulder to Overhead (115/75)
15 Power Cleans (115/75)
40ft Overhead Plate Lunge (45/25)

11 March 2016

Friday 11 March

Open Workout 16.3

7min AMRAP

RX
10 Power Snatches (75/55)
3 Bar Muscle Ups

Scaled
10 Power Snatches (45/35)
5 Jumping Chest to Bar Pull-ups

09 March 2016

Thursday 10 March

Back Squats
4 x 6

For time

1000m Run
50 Wall Balls
25 Clean and Jerks (115/75)
50 Wall Balls
1000m Run

08 March 2016

Wednesday 9 March

Muscle Up Progression

15min AMRAP
12 KBS
10 Pull Ups
5 Handstand Push Ups

Rest 2mins, then 2x max plank hold

02 March 2016

Thursday 3 March

Muscle Up Progression

21min EMOM
1st Min: 30 Double Unders
2nd Min: 12 Kettlebell Swings
3rd Min: 10 Power Cleans (115/75)

01 March 2016

Wednesday 2 March

Pendlay Row
4 x 5

12min AMRAP
3 Power Snatches (95/65)
6 Wallball Shots