Monday 2/29/16:

Every 2 Minutes for 20 Minutes:
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Shoulder2Overhead + 1 Back Squat + 1 Shoulder2Overhead

Every 2 Minutes for 10 Minutes:
5 Front Squats
Tempo: 05×1

For Time:
1,200m Run
25 Overhead Squats #95/65
800m Run
25 Overhead Squats
400m Run
25 Overhead Squats
Tuesday 3/1/16:

Every Minute for 12 Minutes:
Even: 5-10 Strict Pull Ups
Odd: 20 Push Ups

5RDs:
10 (5 per arm) Single Arm Dumbbell/Kb Clean and Jerk #70/40
10 Burpees
20 DUs/ 40 High Knee Singles
Wednesday 3/2/16:

4 RDs:
12 Ab Wheel Rollouts
30 Toe Touchers

4 RDs:
400m Row
400m Run
20 Wall Balls
20 A. Swings #55/35
*Rest while partner works, or rest 4 Minutes
*Work as fast as possible and try to beat your best time.

 

Thursday 3/3/16:

Every Minute for 6 Minutes:
2 Snatch Balances (Warm Up)

Every Minute for 6 Minutes:
2 High Hang Snatches

Rest 5 Minutes

For Time:
30 Snatches #135/95; 115/75; 95/55
30 Bar Over Burpees
15 Snatches #135/95
15 Bar Over Burpees

Friday 3/4/16:

Turkish Get Ups:
8×2
*Build to heavy set

4RDs:
10 Deadlifts #BW
30 Step Ups #35/30
– Rest 2 Min

– Rest 5 Min

7 Min AMRAP:
8 A. Swings #70/40
12 Box Jumps #24/20

Saturday 3/5/16:

Every Minute for 10 Minutes:
10 Single Arm Dumbbell/Kb Thrusters #40/20
*Alternate arms every minute

Every Minute for 8 Minutes:
1 Split Jerk Fall Under w/ 5 second Pause
*Increase weight if possible

4RDs:
25 Ring Push Ups
12 C2B
400m Row/Run

3RDs:
12-15 Dips
15-20 Band Pull Aparts