(240) 317-5303

3 April 2015



EMOM 15:

Min 1: Row Easy

Min 2: Row 15 seconds over 2k Pace

Min 3: Row 10 seconds over 2k Pace

Min 4: Row 5 seconds over 2k Pace

Min 5: Row at 2K pace

2 April 2015



Broad Jumps


4 rounds for time of:

25-foot overhead walking lunge

25- GHD sit-ups

On Ramp/L1: scaled

L2: 115/95#

L3: 135/115#

1 April 2015



With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible

31 March 2015



On Ramp/L1: 5 x 2 strict pull ups

L2/3: 5 x 1 weighted pull ups, increasing in weight



1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Same all levels, scale as needed

30 March 2015



5×3 Back Squat, climbing in weight


3x400m run for time

approximately equal work to rest


26 March 2015


Skill/Warm Up

Speed Ladders

Chest to Bar Pull Ups / Ring Row


3 Minutes: Row for Calories

3 Minutes: Burpee Box Jump Overs (20 inches)

2 Minutes: Row for Calories

2 Minutes: Burpee Box Jump Overs (20 inches)

1 Minute: Row for Calories

1 Minute: Burpee Box Jump Overs (20 inches)

25 March 2015


4 sets of
4 Front Squat rack weight then go directly in 8 BS with same weight, ascending
Rest as needed between sets


Alternating Tabata Hollow Hold (from bar), flexed arm hang, handstand, and L hold hanging or supported

24 March 2015

Odd-5 HRPU+5 Kettlebell Swings
Even- 6 Shoulder to Overhead

On Ramp/L1: Choose weights
L2: 135/95#
L3: 155/115#

**Photo compliments of Tess White

23 March 2015


Running Drills
Single Leg Deadlifts

Run 200 with Medicine Ball
10 Hang Power Snatch
20 Double Unders
10 Pullups

On Ramp: AMRAP 10 of 200m run, 10 HPS scaled, 20 S/U’s, 10 ring rows
L1: movements scaled
L2: 20/14# medicine ball, 95/65#
L3: 20/14# medicine ball, 115/105#

**photo compliments of Jessica Grigg