April 1

Griff
run
800 forward
400 backward
800 forward
400 backward

March 31 14.5

14.5
21-18-15-12-9-6-3
Thrusters 95#
bar facing burpees

March 28

5X5 shoulder press

100 DU

March 27

row 2k
21-15-9 OHS, hollowrocks
run 1 mile

March 26 Billy Goat Gruff Jump

In the class room
Amrap 4min
4 rep 18 inch box jump
3 rep 24 inch box jump
2 rep 28 inch box jump
1 rep 36 inch jump over bar

rest 2X

repeat

March 25

4X
max KTE hold
max rep strict pullup (dead hang)
max rep ring push up

March 24

AMRAP 12 min
2 reps TGU @ 25% BW (1 rep each arm)
3 reps Squat cleans @ 60% max clean

March 21

Open Gym

March 20

Row 1000
50 air squats
row 750
50 air squats
row 500
50 air squats

March 19

run 1200
50 shoulder press 75#
run 1000
50 push press 75#
run 800
50 push jerk 75#

March 18

Bench Press 5,5,5,3,3,3
100 situps

March 17

14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

March 14

Just for Drew, a second hero workout of the week.
“Jerry”
run 1 mile
row 2k
run 1 mile

March 13

Skill: Muscle up practice

Metcon:
10 rounds for time
obstacle course in the BB court

March 12

3 rnds (no time component)
max rep Ring dips
1 min front plank hold
max rep Ring rows
30 One arm farmer lunges (15 per arm)

March 11 Forrest

At the track

“Forrest”

3 rounds for time

20 L-pullups

30 toes to bar

40 burpees

800 run

March 10 Blast from the past

This is from March 2 2012 and July 1 2011

1-10-1-20-1-30 of Back Squat and probably some sort of core work afterwards. We did this before https://msfcxfit.wordpress.com/2011/06/30/july-1st-you-got-three-days-to-recover/

March 7

5 rds. out back

800m
25 burpees

March 6

Skill
Double Under practice

Strength
Bench Press 3-3-3-3-3

Metcon
8:00 AMRAP

3 – Chest to bar pull-ups
6 – Walking Lunge Steps w/ 45# overhead
9 – Sit Ups

Mar 5th

At the track:
For distance – run 30-min

Purpose is to get a base-line endurance running “fitness” level. Will redo this at the end of the summer to compare against.