Monthly Archives: March 2014

3/31/14 Skill: Turkish get up 3 rounds: 10 Deadlift (275/205) 50 double unders (3x singles)

3/27/14 Skill: muscle up 4 minute row (try to keep 2 min/500m pace) **30 double unders** 3 minute hang clean (105/75) **30 double unders** 2 minute front squat **30 double…

3/26/14 Strength: OH squat 5x5x3x3x2x2x1x1 8 minute AMRAP 6 power Snatch (135/95) 6 toe to bar

3/25/14 Skill: toe to bar/knee to elbow 12 minute AMRAP: 12 box jump (24/20) 12 kb swings (70/45) 12 sit-up **last done 03/11/13**

3/24/14 5 rounds: 4 thruster (95/65) 2 burpee over barbell **goes up by 4 reps each round**

3/20/14 21-15-9 Kb swings (55/35) Wallballs (20/14) ***rest 2 minutes*** 9-15-21 Push press (95/65) Back squat Hand release push up **last done 03/05/13**  

3/19/14 3 rounds 500m row 20 GHD sit-up 50 double unders 20 GHD sit up **rest 1 minute between rounds**

3/18/14 Every minute on the minute for 15 minutes 1 Hang power clean (155/105) 1 Front squat 1 Push jerk **after the 5th minute add 1 rep and after the…

3/17/14 Strength: push press 5-5-3-3-3-1-1-1-1-1 reps 8 minute AMRAP: 6 OHS (105/75) 8 Toe to bar

Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20…