07-03-2015

Every 5 minutes, for 30 minutes (6 sets),
complete the following as quickly as possible:


20 Handstand Push-Ups
20 Pull-Ups
20 Ring Dips

06-03-2015

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

05-03-2015

A.
Four sets of:
Press x 8-10 reps each arm
Rest 2-3 minutes


For time:

Row 1000 Meters
50 Thrusters 40/30
Row 1000 Meters
25 Thrusters 40/30


Partner A begins, and as soon as they have completed the 1000 meter row,
Partner B may get on the erg and begin his 1000 meter row.
A partner may only advance to the next station once the person ahead of them
has completed the task and moved to the next station.

04-03-2015

A.
Front Squat 8 x 2-3 reps (climbing)

B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts 50/30
10 Burpees Over the Barbell

Cap 15'

03-03-2015

Every 2 Min for 20 Min

20 Air Squats

Row Calories 15/10



Rest 7 Minutes



5 Rounds for Time

12 Push ups

12 Pull Ups

02-03-2015


In 12' Find 3RM Thruster

then

4 Rounds for Time

10 Sumo Deadlift High Pull 40/30

10 Push Press

20 Back Squat 

28-02-2015

A) Intervals
– Be as fast and explosive as possible

A1) 7 x 20 seconds on : 15 seconds off
Row for distance

A2) 7 x 20 seconds on : 15 seconds off
Sprints

A3)7 x 20 seconds on : 15 seconds off
Double Unders

B) In teams accumulate

3k SkiErg
 

27-02-2015

WORKOUT 15.1

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

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap   

26-02-2015

18min AMRAP:

In Pairs

12x Hang Power Snatches 35/25kg
12x Reverse Burpees
12x Thrusters 35/25kg
12x Pull ups

25-02-2015

In 20minutes, get as far as possible:

Run 750m
30 Over the box jumps (or box step overs)
40 Toes to bar (or sit-ups)
50 Thrusters 20/15kg
60 Burpees
70 Hollow Rocks
80 Push- Ups
AMRAP in remaining time:
Cal Row