Thursday 150305

4 rounds for time of:

25 hip extensions

400-meter run

Wednesday 150304

4 rounds for time of:

50-foot overhead walking lunge, 135 lb.

25 GHD sit-ups

Tuesday 150303

Deadlift 5-5-5-5-5 reps

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170-lb. bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:

7 chest-to-bar pull-ups

77 double-unders

170-lb. squat clean thrusters, 2 reps

28 sit-ups

Saturday 150228

5 rounds for time of:

100-foot handstand walk

30 one-legged squats, alternating

Friday 150227

Workout 15.1

Complete as many rounds as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts

5 snatches

Men use 115 lb.

Women use 75 lb.

Workout 15.1a

6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Wednesday 150225

4 rounds for time of:

Row 500 meters

155-lb. overhead squats, 10 reps

Tuesday 150224

Hang power snatch 3-3-3-3-3 reps

Monday 150223

4 rounds for time of:

95-lb. sumo deadlift high-pulls, 10 reps

95-lb. push presses, 10 reps

95-lb. back squats, 20 reps

Saturday 150221

10 200-meter sprints

Rest as needed between efforts.