Wednesday, March 18, 2015

18 MAR 2015

22!

Do the following exercises in couplets
Ladder down 20-2 on the first set of exercises,
Ladder up on the second 2-20, rest 3 minutes
between couplets.


Thrusters
Burpees

Rest 3 Minutes

Heavy Swings (go HEAVY!)
Push Ups

Example: 20 Thrusters, 2 Burpees, then 18 Thrusters
and 4 Burpees, 16 Thrusters, 6 Burpees, 14-8, 12-10, 10-12.....continue scheme
until you reach 2 Thrusters and 20 Burpees. You will always
do 22 reps combined.  Count by 2s



Tuesday, March 17, 2015

17 MAR 2015

0600

Wendler 5/3/1 Cycle 5, Week 2 Press

then


For Time
4 Rounds 
50ft Walking Overhead Lunge #135
25 GHD Sit Ups

0700
8 Rounds
Teams of 3, one works, 2 rest
Box Jumps x 8
Burpee x 8
Double KB Clean & Squat



16 MAR 2015

Wendler 5/3/1 Cycle 5, Week 2 Squat

then



With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.



0700

4 Rounds of 45/15 Work/Rest

Wall Ball
Renegade Rows
Crunch and Punch
Sandbag Clean & Press
Ball Slams
Lunges


Saturday, March 14, 2015

13 MAR 2015

Wendler 5/3/1 Cycle 5, Week 1 Bench

then


Teams of 2, 5 Rounds for time:

Row 250M
Wall Climbs x 5
Hanging Knees to Elbow x 10
American Swings x 10
Box Jumps x 10


12 MAR 2015

Wendler 5/3/1 Cycle 5, Week 1 Deadlift

then


7 Rounds
60-75% Bodyweight Deadlift x 15
Row 500M


11 MAR 2015

TGUs x 10:00

Then

For Time:
Thrusters x 60
Box Jumps x 50
Lunges x 40 (es)
Swing-catch-squat x 30
Hanging Toes to Bar x 20
Burpees x 10


10 MAR 2015

Wendler 5/3/1 Cycle 5, Week 1 Press

then


AMRAP in 3:00, Rest 1:00 x 5 Rounds
Double Clean & Squat x 3
Lateral Leap x 6
Double Swing x 9