April 1

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

At the gym, should be able to go two at a time at least

March 29

5 Rounds

5 Deadlift @ 1.5 BW
10 Burpees

March 28

Deadlift – 7X3 on :45 sec @ 65% of 1 RM

Squat – 10X2 @ 65% or 1 RM

Max effort weighted chinups

Max effort means go really heavy for a couple sets of 1-2, set a PR if you feel it.

March 27

2 Rounds for time

20 Overhead squat – 45 lbs
20 pullups
20 GHD situps
20 Dips

march 26

400 m run repeats with 1:00 rest

or

500 m rowing repeats with 1:00 rest.

Continue repeats until your time and or form start to really fall off. Shoot for a pace where you can get 4-6 good rounds.

March 25

Muscle up practice

then

For Time:
150 Dumbell thrusters @ 20 lbs
90 Double unders

March 22

Diane

21-15-9
HSPU
225 DL

March 21

PR Day

Back Squat and Bench Press

Don’t risk injury on bench by lifting the weight out, getting a lift off is completely fine.

March 20

4 mile run up Madkin Mtn

or

Open Gym

March 18

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

March 18

PR Day

Dealift and Shoulder Press

March 15

Jackie

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

March 14

Squat and Bench Press

3X4 @ 80%, 1 @ 85%, 1 @ 90%

3 sets of BW exercise of your choice

March 13

Open Gym

March 12

Games Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Tie break is how fast you complete each round of snatch. So if two athletes can not complete 1 rep at 135 the winner is the one who finished the set of 75lb snatches first.

Meet at 1 pm at the gym for this workout so we don’t scare the natives.

March 11

Deadlift and Shoulder Press

3X4 @ 80%, 1 @ 85%, 1 @ 90%

Max Hollow Rock hold, and then choose body weight exercise and do 2 sets.

March 8

“Nancy”

5 rounds of:

400 m run
15 X 95 lb overhead squat

March 7

Back Squat and Bench Press

3×6 @ 70%, 1X85%, 1X90%

2 BW exercise, 2 sets each

 

Cooldown:  Drew’s Birthday Lunch, German and Brisket Buffet  (that’s today right Drew?)

March 6

Open Gym

March 5th

STRENGTH/SKILL:
DE: 8×3 Squat Clean on :60 sec @ 65% 1RM

Recover 5:00 – 10:00 then

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds AS Possible In 8:00 min:

3 – Power Cleans (Use weight from your DE)

6 – Box Jumps 24″

9 – Push Ups