Wednesday 150401

5 rounds for time of:

20 box jumps, 30-inch box

20 GHD sit-ups

20 hip extensions

Tuesday 150331

Complete as many rounds as possible in 5 minutes of:

275-lb. deadlifts, 3 reps

115-lb. push presses, 7 reps

Sunday 150329

Overhead squat 1-1-1-1-1-1-1 reps

Saturday 150328

For time:

100 burpee pull-ups

Ideally, the pull-up bar is 1 foot above your reach.

Friday 150327

Workout 15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 95 lb.

Women use 65 lb.

Wednesday 150325

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

7 muscle-ups

Compare to 110512.

Tuesday 150324

5 rounds for time of:

135-lb. overhead walking lunges, 20 steps

20 GHD sit-ups

20 hip extensions

Monday 150323

For time:

70-lb. dumbbell snatches, 50 reps

15-foot rope climbs, 5 ascents

70-lb. dumbbell snatches, 40 reps

15-foot rope climbs, 4 ascents

70-lb. dumbbell snatches, 30 reps

15-foot rope climbs, 3 ascents

70-lb. dumbbell snatches, 20 reps

15-foot rope climbs, 2 ascents

70-lb. dumbbell snatches, 10 reps

15-foot rope climb, 1 ascent

Crain

Crain

2 rounds for time of:

34 push-ups

50-yard sprint

34 deadlifts, 135 lb.

50-yard sprint

34 box jumps, 24-inch box

50-yard sprint

34 clean and jerks, 95 lb.

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots, 20-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

Friday 150320

Workout 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.