Thursday 150319

Back squat 5-5-3-3-3-1-1-1-1-1 reps

Tuesday 150317

Row 2,000 meters

Monday 150316

Push jerk 5-5-3-3-3-1-1-1-1-1 reps

Gaza

Gaza

5 rounds for time of:

35 kettlebell swings, 1.5 pood

30 push-ups

25 pull-ups

20 box jumps, 30-inch box

1-mile run

Friday 150313

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet

Women use 14-lb. ball to 9 feet

Thursday 150312

For time:

Run 1.5 miles

Wednesday 150311

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Monday 150309

10 rounds for time of:

205-lb. front squats, 5 reps

5 parallette handstand push-ups

Bowen

Bowen

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box

Friday 150306

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squatss

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Men use 95 lb.

Women use 65 lb.