20 MAR 2012 - AMRAP, 400m Run, Box Jumps, GHD Situps, Ball Slams

HEAVY:
For 4 Sets, Complete the follow:
8 Man Makers (AHAP*)
6 Ring Dips
4 Strict Pull-Ups
Rest approximately 120 seconds between sets.

This Heavy portion of the workout should take about 20 minutes.
*AHAP - As Heavy As Possible.

INTENSITY:
AMRAP in 15 Minutes of:
400 Meter Run
20 Box Jumps
15 GHD Situps
10 Ball Slams (20/12)

RESET:
3 Rounds of:
5 Bridges
Center Splits, 30 Second Hold
5 Suspended Push-Up to Pike
Seated Pike Stretch, 30 Second Hold

Excellent video on flexibility work!

19 MAR 2012 - Helen

HEAVY:

Rest Day

INTENSITY:
"Helen"
3 Rounds for Time of:
Run 400 meters
1 1/2 pood Kettlebell Swings, 21 Reps (or 55 pound dumbbell swing)
12 Pull-ups





RESET:
3 Rounds, For Quality of:
10 KB Walking Lunge
30 Second Seated Pike
10 Push-Pikes*
30 Second Squat Bridge
10 Scorpions

* Push-Pike - start in the push-up position, raise the hips up and bring the head through the shoulders to maximum contraction. Return to the push-up position without letting the hips sag. This is one rep.

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