Month: March 2015

4.1.15

Wednesday

A.
Front Squat
3-3-3-3-3-3-3

B.
AMRAP 60:00
β€œJackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups 

 …..JK April Fools πŸ™‚

B.
β€œJackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

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3.24.15

A.
Every minute on the minute for 15:00
1 Hang Power Snatch + 1 Hang Squat Snatch + Overhead Squat
*Go up in weight each set

B.
50 Double-unders
21 Deadlift (155/110)
21 Shoulder to OH (155/110)
50 Double-unders
15 Deadlift
15 Shoulder to OH
50 Double-unders
9 Deadlift
9 Shoulder to OH

*15:00 Cap

3.23.15

A.
20 RM Back Squat (Final Week!)
*Use 5lb heavier than last time. If it’s your fist time, use 60%

B.
From 0:00-3:00 complete
6 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpees Over Bar

From 3:00-6:00 complete
9 Box Jumps
9 Thrusters
9 Burpees Over Bar

From 6:00-9:00 complete
12 Box Jumps
12 Thrusters
12 Burpees Over Bar

Etc., following same pattern until you fail to complete the reps within the time frame

3.20.15

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

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Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

3.18.15

A.
Every minute, on the minute, for 10 minutes:
7 Shoulder to OH (115/75)
7 Kettlebell Swings (53/35)

*Goal is to race through sets as quickly as possible, then rest the remainder of the minute.

B.
10 RFT
5 Front Squats (155/105)
5 Handstand Push-ups
*15:00 Cap

Rx+ (185/125) & 4”/2” Deficit