March 2014

Opener:
Run 1 Mile

Headliner:
Tabata
Row (Calories)
1-Arm KB Push Press (53#/35#)
KB Swings (53#/35#)
rest 1 minute between movements

After Party:
50 Hollow Body Rocks

Yoga 10am.

Open Gym 11-1.

Workout 14.5

For time
21-18-15-12-9-6-3
Thrusters 95#/65#
Bar Facing Burpees

Strength:
Deadlift 3×10

Metcon:
5RFT
20 KB Swings (53#/35#)
10 T2B

Finisher:
Max Effort – Plank Hold

Opener:
3 Position Snatch 5×1

Headliner:
Run 800m
21 Power Snatches (115#/75#)
Run 400m
15 Power Snatches
Run 200m
9 Power Snatches

After Party:
2min Sled Push (AHAP)

Strength:
Back Squat 5-5-5

Metcon:
AMRAP10
10 HSPU
10 Pistols (each leg)
10 Pullups

Finisher:
200m Farmer Carry (AHAP)

Opener:
4 Rounds
Partner Band Sprints

Headliner:
“DT”
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

Strength:
Bench Press 3-3-3

Metcon:
5 Rounds
Max Rep Burpees
Max Rep Front Squat
Rest

1 Minute Per Station
Men’s RX (95/135/185/135/95)
Women’s RX (65/95/115/95/65)

Finisher:
AMRAP3 – Rope Climb (15′)

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Opener:
Turkish Getups 5-5-5

Headliner:
21-15-9
Push Presses (115#/75#)
Box Jumps (24″/20″)

Closer:
500m MB Run