March 2015

Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95/65-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95/65-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95/65-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until […]

make up day/skills day Then ab blaster 4 rft 15 weighted sit ups 12 hanging leg lifts 9 second L sits

Strength Back squats 10-8-6-4 climbing Conditioning 6 min amrap 20 calorie row 10 OHS 115/75 rest 1 min 6 minute amrap 15 wallballs 20/14 15 C2B pull ups

Skill 1.EMOMx8 5 strict pull ups 5 strict dips 2. Conditioning 5 clean and jerks 155/105 20 burpee lateral box overs 20′ for all 15 kb swings 53/35 5 clean and jerks 30 burpee box overs 25 kb swings 5 clean and jerks 40 burpees box overs 35 kb swings

1. Squat Endurance Front Squats 2 rounds of 15 reps @ 70%, rest 90 seconds between rounds Total volume remains the same, goal is to work at the same rate or faster than last week’s sets of 10 (i.e. if the sets of 10 took 1 minute = 30 seconds per 5 reps, today’s goal