Monthly Archives: March 2017

3-31

-Buy in

5-1 bear complex
-W.O.D. (Tabata something else)

For Total Reps in 16 minutes

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

Tabata Air Squats

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals.
-cash out

Work on a skill

Roll/stretch


3-30

-Buy in(2 rounds)

10m-inch worm

10m-bear crawl

10m-lunge
-W.O.D.(24 min. 45 on/15 off)

1st-waiter/farmer walk(switch arms each round)

2nd-plank

3rd-row

4th-mtn climbers
-cash out

1 min.-couch stretch

Roll/stretch


3-29

-Buy in(3 rounds)

20-halos 10L+10R

20-around the worlds 10L+10

5-pry squats
-skill/strength (8 min. E2mom)

5-back squats
-W.O.D.(3 min. AMRAP)

8-deadlifts 185/135

20-double under

*Rest 2 min.*

(6 min. AMRAP)

8-box jumps 24/20

8-pull-ups   Rx+(8-c2B or 4-muscle-ups)
-cash out

Roll/stretch


3-28

-Buy in(3 rounds)

5-kang squats

10-push-ups

15-pass through
-W.O.D.(2 rounds)

400 m-run

20-toes to bar

400m-run

20-Russian twists 20/10
-cash out

2-30 sec. sprints

Roll/stretch


3-27

-Buy in(3 rounds)

10-swings

10-up downs

20-jumping jacks
-skill/strength (6 min. Emom)

1st-5 strict HSPU’S ( kip only if you start failing on strict)

2nd- 10 pistols or pistol progressions(5L+5R)

Then

(6 min. Emom)

3-cleans(full squat) go up to 80% of your max.
W.O.D.(10 min. AMRAP)

15-med ball squat cleans 20/14

10-shoulder to overhead 95/65

5-burpees 
-cash out

1min. Bar hang

Roll/stretch


3-24

-Buy in

5-1 bear complex
W.O.D (17.5) 

(10 rounds)

9-thrusters 95/65

35-double unders

*Scaled*

(10 rounds)

9-thrusters 65/45

35-singles
-cash out 

Work on a skill

Roll/stretch


3-23

-Buy in(3 rounds)

5-kang squats

20-jumping jacks
-W.O.D.

600m-run

*Then 3 rounds*

30-hallow rocks

30-mtn. Climbers

30-super mans

*Then*

600m-run
-cash out

3-arm bars each side

Roll/stretch