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Tuesday March 3

March 3, 2015

3 rounds for time: 30 Wall Balls (20/14) 20 Box Jump Overs (24/20) 10 Power Cleans (165/110)

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Monday March 2

March 2, 2015

Part 1 In teams of 3: Row 6000 meters * Switch every 250 meters * Row each piece as fast as possible Part 2 Immediately following Part 1: Build to a 3 rep max Bench Press in 12 minutes

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Sunday March 1

March 1, 2015

"Mainsite Sunday" 4 rounds for time of: 10 Sumo Deadlift High-Pulls (95/65) 10 Push Presses 20 Back Squats

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Saturday Feb 28

February 28, 2015

3 rounds for time: 30/24 Calorie Row 25 Wall Balls (20/14) 20 Burpees

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Friday Feb 27

February 27, 2015

15.1 & 15.1a AMRAP in 9 minutes: 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches (115/75) + In 6 minutes: Find your 1RM Clean & Jerk

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Thursday Feb 26

February 26, 2015

Part 1 Power Snatch Perform one set every 2 minutes for 9 sets Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5: 2 reps @ 75% Set 6: 2 reps @ 80% Set 7: 1 rep @ 85% Set 8: 1 rep @ 90% Set 9: 1 rep @ 90-95% Part 2 For time: Row 60/45 Calories 30 Power Snatches (115/75) Row 60/45 Calories

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Wednesday Feb 25

February 25, 2015

4 rounds for time: 15 Deadlifts (225/155) 15 Box Jumps (24/20) 15 Wall Balls (20/14)

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