NO GYM NEXT WEEK.
SPRING BREAK! GYM CLOSED
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk-plank shoulder touches
50-foot overhead walking lunge, 155 lb.
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Monthly Archives: March 2017
Thursday, march , 2017
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
March 22
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups—pull ups
Tuesday, March 21
3 rounds for time of:
3 legless rope climbs–15 plank shoulder touches
6 push jerks, 225 lb.
12 deadlifts, 225 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
Monday, March 20, 2017
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Deadlift 5.5.3.3.3.1.1.1.1
Thursday, march 17, 2017
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Wednesday, March 16, 2017
Warm up
Run 800m…push ups …kbs..lunges… butt kicks
Wod
5 rounds for time of:
100-foot handstand walk___shoulder touches
30 one-legged squats, alternating___hip thrust 1 legged
Post time to comments.
Monday march 13, 2017
Run 600m—x12 ring rows—stepups–hollowrocks-speed skaters
4 rds of 25 each
Squats
Situps
Push ups
Mtn climbers
Monday-Friday, March 6-10, 2017
Monday
Warm up—run 6min–1:00handstand hold–12 push ups–12 step ups
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
135-lb. push presses, 12 reps
50 double-unders
Tuesday
Warm up- run 600m–12-5-5 med ball cleans, ring rows, wall squats
Complete as many rounds as possible in 7 minutes of:
135-lb. power cleans, 10 reps
20 push-ups
Wednesday
Warm up– run 6 minutes—hop-skip-walking lunges
5 rounds of:
5 minutes of rowing
5 minutes of rest
Thursday
Warm up–run 7.minutes- 8 each empty bar back squat-push press-cleans–deadlift-frontsquat
Overhead squat 3-3-3-3-3 reps
Friday
Warm up–run 600m- x10 step ups-abmats-kbs–med ball cleans-ring rows
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Women use 20-lb. dumbbells
DEMONFIT 