3.31.15 - G/M6

5 rounds for time

50 air squats
row 100 meters
30 sit ups
row 100 meters
10 pull ups

3.30.15- M2

20k bike ride

3.28-3.29/2015- Rest Days

3.27.2015- G4

Practice handstand pushups for 15 minutes

3.26.2015- W/M 10

5 rounds for time:

10 hanging cleans @ 80% PR
7 deadlifts @ 70% PR
Bike 1k

3.25.2015- W/M/G 5

AMRAP 20 minutes

10 hanging snatches @ 50% PR
Row 250 meters
10 dips

3.24.2015- M/G 10

5 rounds for time:

5 HS pushups
row 250 meters
30 sit ups
row 250 meters

3.23.2015- W10

Push to new PR: Clean and Jerk 3,2,2,2,1,1,1,1,1

3.21-3.22/2015- Rest Days

3.20.2015- M1

Run 5K

3.19.2015- G/W 5

5 rounds for time:

7 HS push ups
thrusters @ 70% PR- rd1-15, rd2-13, rd3-11, rd4- 9, rd5 7
Dips rd1-10, rd2-8, rd3-6, rd4-4, rd5-2
20 air squats

3.18.2015- G/W/M 5

AMRAP 20 minutes

10-24 inch box jumps
20 front squats @ 60% PR
row 200 meters

3.17.2015- W/M 9

5 rounds for time:

10 back squats @ 80% PR
run 400 meters
deadlifts @ 90%- rd1-5, rd2-4, rd3-3, rd4-2, rd5-1

3.16.2015- G3

Practice kipping pullups for 15 minutes

3.14-3.15/2015 Rest Days

3.13.2015- W9

Push to new PR: overhead squats 3,2,2,2,1,1,1,1,1

3.12.2015- M/G 9

5 rounds for time:

bike 1600 meters
row 500 meters
pushup- Start at 30 and subtract 5 for each round.

3.11.2015- M/G/W 5

AMRAP 20 minutes:

row 500 meters
15 pull ups
20 hanging 35lbs kettlebell snatched (10 each arm).

3.10.2015- G/M 5

5 rounds for time:

10-24 inch box jumps
sprint 100 meters
15 dips
sprint 100 meters
10 pull ups

3.9.2015- M3

swim 1.25 k

3.7-3.8/2015- Rest Days

3.6.2015- G2

Practice walking handstands 15 minutes

3.5.2015- W/M 8

5 rounds for time:

10 sumo deadlift HP @ 80% PR
10 thrusters @ 80% PR
row 250 meters

3.4.2015- M/G/W 5

AMRAP 20 minutes

row 500 meters
15 pull ups
20 Hanging 35lbs. kettlebell snatches (10 each arm).

3.3.15- M/G 8

5 rounds for time:

run 200 meters
15 dips
row 200 meters
15 push ups

3.2.2015- W8

Push to new PR- Thrusters 3,2,2,2,1,1,1,1,1