March 31 & April 2

March 31:

SWOD: Deadlift 3x5

WOD: 

For Time

50 Jump Rope,10 Burpees, 40 Jump Rope, 20 Med Ball Sit Ups, 30 Jump Rope, 30 Lunge,  20 Jump Rope, 40 Squats, 10 Jump Rope, 50 superman 

April 2

Running Clinic with Mary!!!

10 EMOM (every minute on the minute)

Even: 

5 rt arm push press (DB) 

10 jumping jacks

Odd:

 5 left arm push press (DB) 

10 mountain climbers

3-26-15

Repeat from 10-9-14

Front squat

3x5

Then

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Repeat from 4-3-14

30 Burpees

30 Mountain climbers

30 Thrusters

30 Jumping Jacks

30 KBS

30 Wall Balls

30 Box Jumps/ Step Ups

30 Med ball sit ups

**time cap

4 rds

100 m sprint

Rest one min

3-19-15

1.

10 RD

10 ground to overhead with plate

20 weighted lunges with plate

Time cap at 15:00

2.

4 rounds of

200 meter sprint

2 minute rest

3-17-15

1.

9 min AMRAP

2 Power clean

2 Box Jump on and Overs

4/4, 6/6, 8/8, 10/10, 12 /12

2.

10 min emom

12 overhead squat

12 good mornings 

3-12-15

1.

4 rds

200 m run

2 min rest

2.

8 min amrap

3 power snatches

6 burpees over the bar

9 hspu/ push ups 

3-10-15

1.

Deadlift

5x5

2.

4 rounds for time of:

sumo deadlift high-pulls, 10 reps 

push presses, 10 reps

back squats, 20 reps

*using the same bar for all three movements 

*sub dumbbell and goblet squat for back squat

3-5-15

1.

 Front squat: Work up to a max for the day in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2.

30-25-20-15-10-5

Air Thrusters

Burpees

3-4-15

SWOD:

Deadlift 5 rep max (warm up and build up to it)

WOD:

Cindy

20 min

5 pull ups

10 push ups

15 air squats