4 Rounds
50ft.Shuttle Run
8 Burpee bumper jump
10 Power Cleans
12 Wall balls
Monthly Archives: March 2014
Friday 3/28/14
Complete as many rounds and reps as possible in 15 minutes
20 Double Unders
15 Hand Release push ups
10 pull ups
Thursday 3/27/14
4 rounds of:
400 Meter Run
30 KB Swings
20 Med/ball sit ups
10 Front Squats
Wednesday 3/26/14
Every minute on the minute for 10 minutes
3 power Snatch at 75 to 80% of yor
1RM
Then
Complete as many rounds and reps as possible in 10 minutes of:
5 Lateral Burpees over the bar
10 Hang Cleans
15 Wall Balls
Monday 3/24/14
15 minutes to establish a 1 RM on deadlift
Then
6 rounds of:
15 lateral jumps over bar
10 sumo Deadlift high pull
15 ball slams
10 pull ups
Friday 3/21/14
600 Meter Run
21 Ball Slams
21 Burpees
21 double Unders
400 Meter Run
15 Ball Slams
15 Burpees
15 Double Unders
200 Meter Run
9 Ball Slams
9 Burpees
9 Double Unders
Thursday 3/20/14
Every minute on the minute for
10 minutes
3 Thrusters
Rest 5 minutes
Then
Complete as many rounds and reps in 5 minutes of:
5 Deadlift
7 box jumps
Rest 3 minutes
Then
Complete as many rounds and reps in 5 minutes of:
5 wall balls
7 pull ups
Wednesday 3/19/14
5 rounds
200 Meter Sandbag Run
10 Power Cleans
15 Decline Push Ups
Tuesday 3/18/14
15 minutes to establish 1RM on
Overhead Squat
Then
Complete as many rounds and reps as possible in 10 minutes of:
10 double Unders
10 overhead Lunges
10 knees to elbows
Monday 3/17/14
Every minute on the minute for 10 minutes
3 Hang Snatch at 65-70 % of your 1 RM
Then
4 rounds
20 wall balls
10 box jump overs
20 KB Swings