Tuesday, March 31st, 2015:

Warm Up:

2 rounds

200 meter Run

5 Burpees

10 Hollow to Open

Skills:

3 Rounds

6 Strict Pull Ups

6 Overhead Plate Squats

Lift:

6 min EMOM

1 Clean Grip Deadlift + 1 Clean High Pull + 1 Full Clean

Conditioning:

100 Kettlebell Swings for time (53/35)

Cool Down:

Foam Roll Lats – 2 min / side

Banded Overhead – 2 min / side

Thursday, March 26th, 2015:

AMRAP 8 minutes 
HSPU or Push ups and Power Cleans (185 /125 or scaled 135/75) 

The Rep scheme:

3 PU / HSPU
3 Power Cleans
6 PU / HSPU
3 Power Cleans
9 PU / HSPU
6 Power Cleans
12 PU / HSPU
6 Power Cleans
15 PU / HSPU
6 Power Cleans
18 PU / HSPU
9 Power Cleans
21 PU / HSPU 
9 Power Cleans
24 PU / HSPU
9 Power Cleans 
...


Weighted Plank Hold 3 x :30
V-Ups 3 x 20-25 

Smash and Floss Hamstring x 2 min per side
Banded Overhead x 2 min per side
Foam Roll Lats x 2 min per side

Tuesday, March 24th, 2015:

Back Squat 3 reps on the minute for 10 minutes (75-80%) 

5 rounds for time
50 Double Unders (100 Singles) 
5 Deadlifts (255/115) 

Foam Roll Legs - 3 min each leg
Couch Stretch - 2 min per leg 
Plantar Mobikization - 2 min per leg 

Monday, March 23rd, 2015:

Strict Pull Ups x 3 max effort sets

For time:

50 cal Row

50 Box Jumps (24")

25 Power Cleans (135/75)

25 Burpees Over Bar 

Foam Roll Lats - 2 min per side

Banded Overhead - 2 min per side 

Wrist stretch - 2-3 minutes 

Friday, March 20th, 2015:

20 minute AMRAP 

400 meter Run 

10 Knees to Elbows 

10 Snatches (95/55) 

Power Snatch 2 reps on the minute for 10 minutes 

Glute stretch on wall - 2 min per side

Banded calf stretch - 2 min per side 

Upward dog - 2 minutes 

Wednesday, March 18th, 2015:

Back Squat 5-5-5-5-5 

Spend 10 minutes practicing Ring Dips 

21-15-9 reps for time 

Kettlebell Swings (70/53) 

Hand Release Push Ups 

Pec Stretch - 2 min per side 

Foam Roll Legs - 2 min per side 

Squat Hold - 3-4 minutes

Tuesday, March 17th, 2015:

15 minute EMOM 

Minute 1 - 10-15 Burpees 

Minute 2 -  20 Ab-mat Sit Ups 

Minute 3 - 10-15 Box Jumps (24/20") 

Row Intervals 

3 sets x (500/400) meters, rest 90 seconds 

Couch Stretch - 2 min per side 

Lacrosse Ball Calves - 2 min per side 

Banded Tricep - 2 min per side 

Monday, March 16th, 2015:

"Jackie" 

For time:

1,000 meter Row 

50 Thrusters (45/35)

30 Pull Ups 

3 sets 

Pull Ups max effort (Dad no band/ Mom blue band) 

Banded Overhead - 2 min per side 

Foam Roll Lats - 2 min per side 

Wrist Stretch - 2-3 minutes 

Friday, March 13th, 2015:

8 minute AMRAP 
10 deadlifts (135/95)
15 box jumps (24/20)
15 deadlifts (185/115)
15 box jumps 
20 deadlifts (225/155) 
15 box jumps 
25 deadlifts (275/185) 
15 box jumps 
30 deadlifts (315/225)
15 box jumps
AMRAP deadlifts (265/255) 

Power Clean post WOD heavy single 
(10 min cap) 

Floss hamstrings w/ lax ball - 2 min per side 
Split practice - 2 min per leg 

Thursday, March 12th, 2015:

Rest Day 

knee voodoo band - 2 min per side 
double lax ball low back - 2 min 
lax ball calf - 2 min per side 

Wednesday, March 11th, 2015:

5 rounds for time 
15 wall balls (20/14)
15 pull ups 

foam roll lats - 2 min per side 
wrist mobility w/ voodoo band - 2 min per arm 
banded overhead - 2 min per side

Tuesday, March 10th, 2015:

15 minute AMRAP 
30 jumping lunges
30 kettlebell swings (53/35)
30 push ups 

Power Snatch post WOD heavy single 
(10 min cap)

squat hold - 4 minutes (hold poll if needed) 
plantar mobilization - 2 min per side 
banded ankle mobility - 2 min per side 

Monday, March 9th, 2015:

For time 
30 cal row 
30 burpees 
rest 1 minute 
20 cal row
20 burpees 
rest 1 minute 
10 cal row 
10 burpees 

foam roll quads and ITB - 3 min per side 
couch stretch - 2 min per side 

Friday, March 6th, 2015:

5 rounds for time
400 meter run
20 dumbbell push press (35/20)
10 power cleans (135/95)

Snatch post WOD heavy single

Thursday, March 5th, 2015:

Rest Day

Wednesday, March 4th, 2015:

21-15-9 
Kettlebell Swings (70/53) 
Burpee Box Jump Overs (24/20")

5 sets 
10-15 Dumbbell Single Arm Rows  

Tuesday, March 3rd, 2015:

"Cindy" 
20 minute AMRAP 
5 Pull Ups 
10 Push Ups 
15 Air Squats 

Monday, March 2nd, 2015:

9 minute AMRAP 
15 Hanging Knee Raises 
10 Deadlifts (85/55) 
5 Snatches (85/55) 

Emmediately afterwards… 

1 rep max Clean and Jerk
6 minute time cap