150319

150319

Strength

Bench Press (5 x 5)
L-Sit Pull-ups (4 x max effort STRICT)
record how many reps in each round

Conditioning
A. "Isabel"

B.  For time:  1-Mile Run

150318

150318

A. 15min Time Limit

Paused Front Squat (5 x 3 (3 count pause in rock bottom))

Ring Dips (4 x 10)

B. 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

There are 2 more open workouts left.   At this point, it gets easier to guess what movements will show up.  Thrusters, box jumps, shoulder to overhead and rowing have yet to appear.  So my guess is we will see something out of that group of movements.  Castro also seems to enjoy having the element of surprise.  So we can expect something crazy.   

The workouts this year have been pretty fun.  I didn't so much enjoy them while I was doing them.  But they were a lot of fun to do when it was all said and done.  I most enjoyed watching athletes do 15.3.  So many of our athletes who just learned to do muscles ups for the first time, go through the entire first round which is huge. 

150317

Weightlifting
Alternating EMOM for 14:00 of:
3 position squat clean x 1
jumping squats x 10
Squat Clean (7 x 1 Three Position Clean)

Conditioning
20min AMRAP of:
50 KB Swings (24/16kg)
25 Burpee Box Jumps (24/20)

150316

Don't forget to enter your scores in for 15.3!!!

150316

Weightlifting

Behind the Neck Push Press x 3RM
Behind The Neck Jerk x 1RM

Conditioning 
For Time:
60 Cal Row
60 Thrusters (105/70)
10min cap

150313

15.3 tomorrow morning!

150313

Skill
Muscle-ups

Conditioning 
3 Sets for MAX REPS:
Ground to Overhead (135/95) - 1 minute
Box Jumps (24/20″) - 1 minute
Rest - 1 minute

150312

150312

Strength
5x3 Deadlift

Conditioning
10min AMRAP:
30 Double Unders
15 Thrusters (75/55)

150311

150311

Weightlifting
Hang Snatch (1RM - from the knee)

Metcon
4 Rounds of for total reps:

1:00 ME Wall Balls (20/14)
1:00 ME Row for Cals
1:00 ME HSPU
1:00 Rest