Month: March 2016

Five sets of:

Push Press x 3 reps

Rest 3 min

Build to today’s heaviest triple.

B.

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpees

9 Push Presses (135/95 lbs)

9 Ring Dips

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B.

Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (275/185 lbs)

50 Double-Unders

Row 800/650 Meters

Run 400 Meters

20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

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

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

B.

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

20 Wall Ball Shots (20/14 lbs)

20 Box Jump Overs

Note times for each set,

Four sets of:

Bench Press x 4-6 reps

Rest 60-90 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm

Rest 60-90 seconds

B.

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

20 Wall Ball Shots (20/14 lbs)

10 Ring Dips

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

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(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.

Complete as many rounds and reps as possible in 15 minutes of:

20 Dumbbell Box Step-Overs (20″ box; 55/35 lbs)

20 Push Press (95/65)

40 Double-Unders

Five sets for max reps of:

30 Seconds of Muscle-Ups or Ring Rows

Rest 30 seconds

30 Seconds of Push-Ups

(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

B.

For time:

Row 50 Calories

50 Kettlebell Swings (32/24 kg)

Run 800 Meters

Five sets of:

Overhead Squat x 3 reps

Rest 2 min

Build over the course of the five sets to today’s heavy triple.

B.

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

12 Pull-Ups

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

10 Push Press (115/75 lbs)

5 Burpees Over the Barbell

Rest 5 minutes, and then,

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

Row 150 Meters

15 Russian Kettlebell Swings (heavy)