Monthly Archives: March 2015

Wednesday 4.1.15

March 31st, 2015|

Wednesday 4.1.15 Warm-up Around the World(10min) Pull-ups Handstands Row Airdyne Dips Test: Max Rep Push-up Metcon 15min OTM 1. 8 Unbroken Thrusters(115/85) 2. 3 Burpee [...]

Tuesday 3.31.15

March 30th, 2015|

Tuesday 3.31.15   Warm-up 1000m Row   Press Complex 3 Sets Build to a heavy 1 Strict Press + 3 Push Press + 3 Split [...]

Monday 3.30.15

March 29th, 2015|

Monday 3.30.15   Warm-up 400m Jog Dynamic   Option 1 Repeat 15.5   Skill/Strength 3 Sets KB Front Rack Split Squats 8-10 Reps; Rest 60s [...]

Friday 3.27.15

March 26th, 2015|

Workout 15.5 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps [...]

Thursday 3.25.15

March 25th, 2015|

Warm-up 400m Jog Stretch/Foam Roll Skill/Strength 8min OTM Odds: 3 Power Cleans + 3 Thrusters(95/65) Evens: 3 Muscle-ups   Metcon 800m Run 20 Goblet Squats(53/35) [...]

Wednesday 3.25.15

March 24th, 2015|

Warm-up General Warm-up 400m Row 3 Rnds 10 Lunges 10 Push-up 5 Pull-up 5 HSPU   Test Max rep unbroken pull-up   Metcon Tabatta Push [...]

Tuesday 3.24.15

March 23rd, 2015|

Tuesday 3.24.15 Warm-up Dynamic 1000m Row for time Metcon 5 Sets(Record time for each set) 1x Squat Clean(155/105) + 4 Front Squats 400m Run AFAP [...]

Monday 3.23.15

March 22nd, 2015|

Monday 3.23.15 Warm-up Pulling Progression 1.6 400m Jog 8-12 Ring Row(these should be tough) Barbell Warm-up Rest 60s 90s Max Rep Rope Climb or Bar [...]

Friday 3.20.15

March 19th, 2015|

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 [...]

Thursday 3.19.15

March 18th, 2015|

Thursday 3.19.15 Pulling Progression 1.4 8min OTM 4-6 Cliff Hanger Pull-up(use weighted as needed) Odds: 5 Handstand Push-up Rest 60s Evens: 8 Pistols(4/leg) Supanated Grip [...]

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