18 MAR 2012 - EMOM, KB Overhead, Row

HEAVY:

Full Clean
Perform 3 Pistol Squats between sets
Perform 2 DB Thrusters between sets

This should take about 15 minutes to complete. Follow the phase chart to the right --->
Post loads to comments.





INTENSITY:
EMOM, 20 Minutes
First, Odd Minutes:
5 KB Anyway Overhead
Even minutes:
100m Row

*Penalty: Any round in which reps are not completed results in a penalty. For each penalty point, perform 1 x 10m (mini) Gasser.

RESET:
Place a set of rings 12" above your maximum reach, then:

3 Rounds Of:
15 Ring Jump-Up and Touch
20 Air Squats
15 Right Leg High Kicks
15 Left Leg High Kicks

17 MAR 2012 - Bench Press, Push-Press, Clapping Push-Ups, Inverted Ring Rows

HEAVY:

Bench Press
10 Clapping Push-Ups between sets

Push Press
5 Inverted Ring-Rows between sets
Use the Phase information to the right for reps and weight --->

INTENSITY:
Rest Day

RESET:
5 Rounds of:
L-Sit, 30 Seconds total
10 Strict Toes-to-Bar
20 Hollow Rock
Center Splits, 2 minute hold




Inverted Ring Row

16 MAR 2012 - Death By Box Jump and Shuttle Sprint

Heavy:

Overhead Squat
5 Diamond Push-Ups between sets
5 Snatch between sets

See the Phase information in the Heavy section in the right pane --->

Intensity:
On the minute for 20 minutes, Death By:
Odd minutes: Box Jumps (24/20)
Even minutes: 10m shuttle sprint

Ex:
Minute 1: 1 Box Jump
Minute 2: 2 10m Shuttle Sprints
Minute 3: 3 Box Jumps
Minute 4: 4 10m Shuttle Sprints
Etc.

Reset:
8 Manmakers (45/25lbs)
8 Turkish Get-Ups (45/25lbs)