4-23-15

1.

10 min amrap

1 muscle ups (scale as needed)

5 forward rolls/ log rolls

2.

4 rounds

400 meter run

15 hang squat cleans 

4-16-15

1.

Shoulder press 1-1-1 reps

Push press 3-3-3 reps

Push Jerk 5-5-5 reps

** Skill work: stay with the same weight

2. 

1-2-3-4-5-6-7-8-9-10

Deadlift

Burpee over the bar (jump or step)

4-14-15

1.

Front Squats 

5x5

2.

15 min. amrap

15 HSPU

15 knees-to-elbows

15 Good Mornings (pvc-45 lb)

4-9-15

1.

7 min amrap

1 deadlift 

1 burpee over bar (step or jump over the bar)

2/2,3/3.........up to 10/10

After the set of 10/10, the next athlete begins back at 1/1. 

Athletes alternate sets. 

Athlete 1 completes 1/1

Athlete 2 completes 2/2 

And so on. 

1 works while the other tests. 

**score is total number of deadlifts AND burpees each team completes.

2.

3 rounds

20 box jumps

20 hang power snatch (15-45 lb)

4-7-14

1.

Sumo Deadlift High Pull

3-3-3-3-3

*start at a lower weight and work up

2.

5 rds

3 Deadlifts

6 Hang Cleans 

9 Push Press

Bear Crawl 50 ft

3.

Work on pull ups/ knees to elbow/ toes to bar 

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.