150325

Connectivity:

3×8 Narrow Arm PVC Raises

4 Rounds not for Time:
0:30 Chin to Toes HS Hold
0:30 HS Shoulder Taps
0:30 HS Straight Arm Hip Taps
1:00 Rest

BBG:

5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning:

3 Rounds of:

400m Run

30 KBS (24/16kg)

400m Run

30 Horizontal Ring Pulls

150324

BBG:

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats

Conditioning:

With a 12:00 cap:

Row 30 Calories
20 Thrusters 105/70#
20 Bar Facing Burpees
15 Thrusters 105/70#
15 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.

150318

Connectivity:

Inch-Worm Walk 40′

3x 0:30 on/0:30 off Arch Hold Stomach

3x 0:30 on/0:30 off Hollow Hold on Back

8x Straight Body Lever, Slowly lower down (for 0:10)

BBG:

5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

Conditioning:

4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)

1:00 Rest

1:00 Bar Muscle Ups (scale with c2b or pullups)

1:00 Rest

150317

BBG:

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

Conditioning:

3 rounds of:

40 KB Swings 24/16kg
20 Burpee Box-Jump-Overs 24/20″

Rest 1:00 between each round

150316

BBG: 

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees to a Plate

Conditioning:

12:00 AMRAP of:

400m Run

15 Thrusters 135/95#

15 HSPU (strict if possible)

150311

Connectivity:

BBG:

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning:

12:00 AMRAP of:

20 Front Squats (no rack) 135/95#
20 Box Jump-Overs 24/20″
15 Front Squats (no rack) 155/105#
20 Box Jump-Overs 24/20″
10 Front Squats (no rack) 175/125#
20 Box Jump-Overs 24/20″
5 Front Squats (no rack) 205/145#
20 Box Jump-Overs 24/20″