Month: March 2014

Snatch as much weight as possible in ten minutes. (pick one weight and stick with it)   12 minute AMRAP of 8 Toes to Bar

Sled Push Plate Burpees OH Step Ups TRX Row Rope Slam Burpees Plank Hops Deficit Push Ups Bar Facing Burpees Hi-Lo Plank Rower Wall Sit

Buy In:  Max Pull Ups 3 sets (one set every 90 seconds) once you drop off the bar your set is done.  All all 3

What to Drink:   Organic, Single Origin, Fair Trade Coffee, Green Tea, & Filtered Water – Drink 8 cups of water a day Protein sources:

150 Air Squats 100 Ful Crunches 75 HRPU 50 Box Jumps 50 Burpees 50 Box Jumps 75 HRPU 100 Full Crunches 150 Air Squats -While

Skill: Deadlift 3 Deadlifts EMOM for 10 minutes   3 min rest   18 Min Ladder (EOMOM Deadlifts) 3, 6, 9, 12, 15, 18, 21,

Skill:  OHS 10 OHS (135/95) Mod: Front Squat  20 Full Crunches  30 Double Unders (Singles x3)   Cash Out: Ladder 1, 2, 3, 4, 5,

For 25 Minutes: 15 Bar Over Burpees 15 V-ups 30 Power Cleans (135/95) 15 V-ups 45 Alt Dumbbell Snatch (50/35) 15 V-ups 60 Weighted Jump

Bear Crawl Superman TRX SJ Rope Slam Burpee Pull Up/Burpee/Pull Up SSJ Knees to Elbows Kettlebell Front Squat Rower Lean Back Hold 30:30 30:20 30:20

Increasing Weight/Decreasing Reps for Deadlift 20 Deadlifts (135/95 Start) 15 Full Crunches (every round) 10 Clap Push Ups (mod: HRPU)   Each round the deadlift