Friday 3/31/17

1.
Warmup:
3 Rounds
10 Calorie Bike
10 Air squats 
10 Push-ups 
30 Double unders 
5:10 (Unbroken) 

2.
Conditioning:
10 Rounds
Row 500 meters
15 Burpees 
28:24

Rowing 1:56.5/5k avg. pace
Burpees :45-:50/15 reps
2:50.4/Round x10 Rounds 

3.
Strength/Accessory:
All with 15# Dumbbells, 
20 Dumbbell Curls R
20 Dumbbell Curls L
20 Dumbbell Z-Presses
Rest 2:00
x4 Sets 
1:57, 1:58, 2:05, 2:27(extra reps) 
Total time 14:27

Thursday 3/30/17

1.
Warmup:
2:00 Row at easy pace 
3 Rounds
30 Double unders
20 Air squats
10 Push-ups 
Completed as written (542m Row/Unbroken) 

2.
Conditioning:
Every 4:00 x6 Rounds
Bike 15 cals
Row 200m
Bike 15 cals
Row 200m 
*If you fall off pace, finish the remainder of work for time
3:26, 3:49, 4:11, 4:30, 4:42, 4:29
Total time 25:52

Assault bike :45-1:07/15 cals
Rowing 1:50-1:52 avg. pace

3.
Conditioning/Skill:
Tread water
1:00 Hands above head
1:00 Regular tread 
x6 Rounds
(12:00) 
Completed as written 

Saturday 3/25/17

1.
Warmup:
2:00 Assault bike at easy pace 
3 Rounds
20 Double unders 
15 Air squats 
10 Deadlifts, 115# 
5 Strict pull-ups
Completed as written (31 Calorie Bike) 

2.
Conditioning:
"17.5.2"
10 Rounds
9 Thrusters, 95#
35 Double unders 
8:24

Thrusters unbroken 
Double unders 1 trip up 

3.
Strength:
Deadlift
Every 3:00
5x3 with a dead-stop, moderate-heavy weight 
135x5, 225x4, 275x3
305x3, 315x3, 320x3, 325x3, 335x3

4.
Conditioning:
20:00 AMRAP 
10 Strict pull-ups 
20 Kettlebell swings, 53#
30 Calorie Bike 
5 Rounds + 25 Reps (325 Reps) 

Strict pull-ups 10 UB x1, 6-4 x1, 7-3 x4 
Kettlebell swings 20 UB x5, 15-CAP x1
Assault bike 1:54, 1:56, 1:57, 1:57, 1:56/30 cals 

5.
Accessory work:
3 Rounds
1:00 Weighted plank hold
1:00 Rest
Completed as written, 45# x1:00 Hold x3 Sets 

Friday 3/24/17

1.
Warmup:
2:00 Assault Bike at easy pace
3 Rounds
7 Wall balls, 30#
7 Deadlifts, 115#
21 Double unders 
Completed as written (26 Calorie Bike) 

2.
Strength:
Thruster; Quickly build to a heavy set of 3 reps
115x3, 135x3, 145x3, 155x3, 160x3

3.
Conditioning:
"17.5"
10 Rounds
9 Thrusters, 95#
35 Double unders
8:43

Thrusters unbroken 
Double unders 3-4 trip ups 

4.
Conditioning:
4 Rounds
Run 400 meters 
Bike 25 calories 
Rest 3:00
2:45, 2:51, 2:50, 2:44
Total time 20:10

Running 1:21, 1:21, 1:21, 1:20/400 meters
Assault bike 1:19, 1:25, 1:25, 1:20/25 cals

5.
Accessory work:
For time
21 Strict HSPU
Rest 1:00
18 Strict HSPU 
Rest :45
15 Strict HSPU 
Rest :30
12 Strict HSPU 
Rest :15
12 Strict HSPU 
5:05

Strict HSPU 21 UB, 18 UB, 15 UB, 12 UB, 7-5

Thursday 3/23/17

1.
Warmup:
20 Cal Ski Erg
-Then-
3 Rounds
5 Strict pull-ups
10 Push-ups
15 Air squats 
-Then- 
20 Cal Ski Erg
Completed as written (:58, :57/20 Cal Ski) 

2.
Strength:
Bench press; work up to a 4RM 
95x6, 115x5, 135x4, 150x4, 155x4, 160x4

-Then-

6:00 EMOM
4 Bench presses at 90% of today's 4RM
145# x4 Reps x6 Sets (EMOM) 

3.
Conditioning:
4 Rounds
Row 500 meters
20 Burpees
20 Pull-ups 
15:03 

Rowing 1:46.5, 1:54.3, 1:54.3, 1:54.4/500m
Burpees 1:02-1:09/20 reps
Pull-ups all unbroken 

4.
Aerobic conditioning:
All at 55-65% effort (Not for time) 
Row 2k
Bike 100 cals
Ski 2k 
28:31

Rowing 8:27.1/2k
Assault bike 11:06/100 cals
Ski Erg 8:37.7/2k

Wednesday 3/22/17

1.
Warmup:
2:00 Ski Erg at 1:55-1:59 pace 
3 Rounds 
10 Thrusters, 45#
10 Back rack walking lunges 
5 Strict pull-ups 
Completed as written, 524m Ski/1:54.5 pace 

2.
Conditioning:
5 Rounds
Every 6:00
Row 500 meters
Bike 30 calories 
3:47, 3:50, 3:49, 3:50, 3:50
Total time 27:50

Rowing 1:46.6, 1:46.5, 1:46.2, 1:46.1, 1:45.7/500 meters 
Assault bike 1:52, 1:55, 1:55, 1:56, 1:56/30 calories 

3.
Strength:
Back-rack Box step ups 
Every 4:00
4x16 (8/leg) at 115#/20" 
115#/20" x16 Reps x4 Sets (Every 4:00) 

4.
Conditioning:
20:00 AMRAP 
"Dumbbell DT"
12 Deadlifts, 45# dumbbells
9 Hang power cleans
6 Shoulder to overhead 
15 Rounds Even 

Dumbbell Deadlifts 11-1 x15
Dumbbell hang power cleans 9 x1, 8-1 x14
Dumbbell shoulder to overhead 6 UB x15

5.
Accessory work:
10:00 EMOM 
6 Strict pull-ups 
Completed as written, 6 Reps x10 Sets (EMOM) 

Tuesday 3/21/17

1.
Warmup:
3 Rounds
250m Ski
15 Air squats 
10 Deadlifts, 95#
5 Strict pull-ups 
Completed as written, Ski at 1:55-1:58 pace

2.
Conditioning:
For time
25 Calorie Bike
Rest 1:30
x3 
20 Calorie Bike
Rest 1:00
x3
15 Calorie Bike 
Rest :30
x3
(Total 180 Calories) 
1:00, 1:06, 1:08, :57, :55, :57, :56, :54, :49
Total time 17:12

Assault bike at 345-800 watts

3.
Strength:
Back squat 
Every 3:00
4x4, start at 235# and work up 
135x6, 185x5, 205x4, 225x3, 245x2, 255x1, 265x1, 270x1
235x4, 240x4, 245x4, 250x4

4.
Conditioning:
"Liam" 
For time
Run 800 meters with 45# plate
-Then-
10 Rounds of,
10 Toes to bar
5 Front squats, 155#
1 Legless rope climb, 15'
-Then-
Run 800 meters with 45# plate 
25:14

Running (w/ 45# plate) 4:56, 4:46/800m 
Toes to bar unbroken 
Front squats unbroken 
Legless rope climbs no fails