A.
For time:
row 2000m
B.
back squat: find a 2 rep max
4.8.16
Every 3 min until failure:
10 dumbbell hang clean, 35#
10 kettlebell snatch (53#, 35#)
10 sit-ups
Each round the reps ascend by 2
4.7.16
For time:
20-19-18…3-2-1:
push press (115#, 75#)
With a partner. One partner does even sets. The other partner does odd sets. Use a rack. Every time a set is broken, the resting partner must perform 5 TTB before the team can continue.
4.2.16
7 min AMrep:
row 1500m
max front squat (185#, 115#)
4.1.16
7 rounds:
15m overhead walking lunge, with plate (25#, 15#)
10 med ball cleans (20#, 14#)
5 bar muscle-ups
20 minute time cap
3.31.16
5 rounds
min 1: cal row (20, 15)
min 2: 100m farmer’s carry (53#, 35#)
min 3: 1 legless rope climb, 15′
min 4: 30 lateral step-ups, 6″
min 5: 60m bear crawl
min 6: rest
4.2.16
7 min AMrep:
row 1500m
max front squat (185#, 115#)
3.30.16
A.
3 rounds:
10 ring dips
10 bent over rows
rest 2 mins
B.
3 rounds:
10 ring rows w/ feet on box, 20″
10 floor press
rest 2 min
C.
11 clean and jerk (95#, 65#)(75#, 35#)
rest 1 min
9 clean and jerk (115#, 75#)(95#, 45#)
rest 1 min
7 clean and jerk (135#, 85#)(115#, 55#)
rest 1 min
5 clean and jerk (155#, 95#)(135#, 65#)
rest 1 min
3 clean and jerk (185#, 105#)(155#, 75#)
With a partner, one person working at a time. Touch and go, unbroken reps.
11.23.15
A.
10 min EMOM:
3 overhead squat, 50% of 1RM
B.
60-45-30-15:
hollow body hold (secs)
single arm OH walking lunge, left (35#, 18#) (meters)
handstand walk
single arm OH walking lunge, right
arch body hold
