24 MAR 2016

EMOM 15:00

1) Front Squat x 8
2) Box Jump x 12
3) Slow Tempo Push Up x 12

then

3 Rounds

Thrusters x 40
Swings x 30
Goblet Squats x 20

22 MAR 2016

7:00 AMRAP x 2

Ladder Up by 2s (2,4,6,8,10...)

Clean & Press (es) / Crunch & Punch

then

EMOM 14:00

Even: Push Ups x 7 / Sit Ups x 7
Odds: Squats x 14

15 MAR 2016

AMRAP in 2:30 / Rest 1:00 x 2

1) Swings x 5 / Goblet Squat x 5

2) Get Up Sit Up x 5 (es) / Russian Twist x 10

3) Press x 5 (es) / Racked Lunge x 5 (es)

4) Dead Cleans x 5 (es) / Rows x 5 (es)

10 MAR 2016

AMRAP in 7:00 x 2
Ladder Up by 2s (2,4,6,8,10,12...)

Double Clean + Push Press/Jerk
Pullover Abmat Sit Up

then

EMOM 14:00

Even: Push Ups x 8 / Dips x 8
Odd: Ring Rows x 8

3 MAR 2016

30-20-10

American Swings
Push Press Left
Push Press Right
Clean to Lunge Left
Clean to Lunge Right
Pistol (assisted) Left
Pistol (assisted) Right
Suitcase Deadlifts
Sit Ups

1 MAR 2016

AMRAP in 8:00

Single Leg Deadlift x 8 (es) / Lunge x 8 (es)

AMRAP in 8:00

Goblet Squats x 8 / Push Ups x 8

AMRAP in 8:00

Bottoms Up Clean x 8 (es) / Abmat Sit up x 8