Thursday, March 29th 2012

Strength

Front Squats

Conditioning

75 KB Swings

20 Lunges with KB

15 Medball Sit-ups

50 KB Swings

20 Lunges w/ KB

15 MedBall Sit-ups

25 KB Swings

20 Lunges w/ KB

15 Medball Situps

Wednesday, March 28th 2012

Strength

EMOM 10 Minutes

1 Snatch Up and Shrug + 1 Snatch High Pull + 1 Hanging Squat Snatch

Conditioning

21-15-9

Hand Release Push-ups

Box Jumps

Tuesday, March 27th, 2012

Strength

Back Squat

6 x 70%

6 x 80

3 x 90

2 x 95

Conditioning

Run 4 Laps

3 Rounds of the following BB Complex:

5 Deadlifts

5 Hanging Power Cleans

5 Push Jerks

Run 4 Laps

2 Rounds of BB Complex

Run 4 Laps

1 Round of BB Complex

Monday, March 26th, 2012

“Nutts”

For time: 10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10′

 200 Double-unders

Run 400 meters with a 45lb plate

Friday, March 23rd

Strength

Back Squat

Conditioning

OPEN WOD 12.5

7 MIN AMRAP

3 Thrusters (100/65)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

12 Thrusters

12 Pull-ups

15 Thrusters

15 Pull-ups…continue adding 3 each round until time runs out

Thursday, March 22nd

Strength/Skill:

Tabata Medball Twists and Mountain Climbers

Conditioning:

4 Rounds of Static Holds

Ring Hold

Chin Over Bar

Handstand Hold

L-Hang

One Footed Airplane

Mobility:

Back/sides