Month: March 2015

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.

Every 4 minutes, for 20 minutes (5 sets) for times:

Row 300/250 Meters

20 Walking Lunges with (32/24 kg) Kettlebells each hand

3 sets not for time of:

Hollow Rock to Superman x 8-10 reps

(Starting on your back in the hollow position roll to your stomach and land in the superman position without using your arms or legs. )

V-Ups x 15-20 reps

Nose-to-Wall Handstand Hold x 45-60 seconds

A.

Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:

Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes.

Scaled:

Every minute, on the minute, for 15 minutes:

3 Strict Pull-Ups

3 Renegade Rows

(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips

Chest-to-Bar Pull-Ups

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

B.

3 rounds for time of:

400 Meter Shuttle Run

30 Double-Unders

20 Deadlifts (155/105 lbs)

10 Front Squats (155/105 lbs)

Every two minutes, for 20 minutes (10 sets):

High Hang Snatch + 2 Overhead Squats

Build to today’s heavy, based on feel and mechanics.

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)

10 Alternating Overhead Reverse Lunges (95/65 lbs)

10 Burpees Over the Barbell