Tuesday March 3, 2015
Strength: Front squat 3×8 (medium weight) Press 3×8 (medium weight) WOD: Tabata (20 seconds work, 10 second rest) (4X) Kettlebell side bends (53/35) Kettlebell swings (53/35) Jumping lunges burpees
Monday March 2, 2015
10 minute warm up: (repeat for both heats) Run 400 m Snatch progression (hit a couple lifts) 5 light deadlifts and 2 heavy deadlifts (so the ones in the workout feel light) WOD: (done in 2 heats) 15.1 9 minute AMRAP RX Scaled 15 toes to bar 15 hanging knee raises 10 deadlift (115/75) 10…
Friday February 27, 2015
Strength: Turkish get up 5×3+3 Suitcase lifts 5×5+5 WOD: 12 minute EMOM (alternating) 30 double unders 6 handstand push ups
Thursday February 26, 2015
Strength: Deadlift 5×5 Windmill 5×3+3 WOD: 4X Run 200m 15 wall ball (20/14) 10 toes to bar
Wednesday February 25, 2015
Strength: Back squat 5×5 Push press 5×5 WOD: 4X 10 kettlebell swings (53/35) 10 push ups 20 kettlebell swings (53/35) 20 push ups 2:00 rest