15.4
4 cycles in March
3 min on 90 sec off
AMRAP
20 DU
15 push ups
10 KBS 2/1.5
'How far can you get?"
10 C2B pull up
1 C&J 185/125
go up with one rep on the clean and jerk after each set
10 MIN AMRAP
"Burn those calories!"
7 MIN AMRAP
7 dead lifts at 225/155
7 strict HDSP
7 burpees
rest 3 minutes max calories on the row for 2 minutes
Engine work"
21-18-15-12-9-6-3
BJ 24/20
thrusters 95/65
"No rest!"
"No rest!"
4 rounds of
10 push press 115/85
6 T2B
then
4 rounds of
10 Hang cleans 115/85
6 pull ups
then
4 rounds
10 deadlifts 115/85
6 sit-ups
15.3
15.3
15.3
15.3
What's 4 minutes?"
What's 4 minutes?"
Part A:
4 min AMRAP
1 PWR clean
2 Front Squats
3 puhs jerks
225/155
Part B:
1000M row max effort
Burpee MU!
Burpee MU!"
36 DU
1 burpee + 2 MU X 4 reps
12 shoulder to overhead with 45/35 DB
5 rounds--
just do it again"
'just do it again"
6 deadlifts 275/185
12 BJ 24/20
6 push ups
6 min AMRAP
rest 3 minutes and repeat
"Pistols delight"
"Pistols delight"
12 pistols
12 KBS 2/1.5
AMRAP WB 20/14
90 sec on 30 seconds off
8 rounds
One for the little guys
100 Air squats
80 J.lunges
60 1 arm DB snatch 65/35
40 sit ups
20 ring dips (men via MU)
15.2
15.2
15.2
15.2
For the big guys!
For the big guys!
Row 1500M followed by
5 rounds of
3 pwr cleans
5 push press
7 back squats
135/95
Tabatta Wednesday
"Tabatta Wednesday"
20 sec on 10 sec off 8 rounds per movement
thrusters 95/65
Med Ball twists 20/14
Wall Balls 20/14
OH Steps of lunge with 45/35 plate
Open Prep!
Open Prep
10 C2B
10 BJ 24/20
10 KBS 2/1.5
7 rds
Prepping for 15.2
4 cycle met-con
3min on 90 sec rest 4 times
AMRAP
3 MU
9 Fr squats 155/105
27 DU
4 cycle Met-con (3min on 90 sec off)
4 cycle Met-con (3min on 90 sec off)
12 Air squats
6 thrusters
8 push ups