A) E2MOM x 12 min:

– 1 squat clean + 1 hang squat clean + 2 front squat

B1) Weighted/Negative pull up cluster 2.2.2 R10S/30S

B2) 14 tough front rack reverse lunges alternating; R2-3M x 3 sets

C) 500m row, R90S, 500m row (as fast as possible)

 

A) EMOM x 8 min
– 2 split jerks at 75% off rack
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For time:
2,4,6,8,10 reps of push jerk (155/105, 135/95, 115/75, 95/65)
– Run 200m after each set and after the last

A) Work to a heavy push press in 8 min off rack

B) Build to a heavy clean in 8 min

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WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

 

Thursday 3/19

A1) Deficit RDL x 10 reps (tough but pretty); R30S

A2) Bent over DB row to hip x10-15/side; R2M x 3 sets

B1) DB trap raise 8-10/side @ 21X2; R20S

B2) Banded glute walk (pole to rack); R30S

B3) FLR on rings 45-90 sec; R90S x 3 sets

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2K row for time

 

A) EMOM x 10min
– 3 TnG squat clean thruster TnG (building)
B) EMOM x 10min
E: 3 power clean + push jerk 70%
O: 12/10 cal row
C) partner ab-wheel

5 min AMRAP @ 90%

– 7 wallballs (20/14#)

– 5 T2B

– 7 supermans

R5M

5 min AMRAP @ 90%

– Row 150m

– 5 burpee over erg

R5M

5 min AMRAP @ 90%

– 400 m run w/ sandbag (60/30)

– AMRAP sandbag get-ups

R5M

5 min AMRAP @ 90%

– 20 double unders (40 singles)

– 10 KB swings (53/35)

– 8 goblet squats

R5M

5 min AMRAP @ 90%

– 7 box jumps (24/20”)

– 5 DB snatches R (50-75/20-45)

– 7 HR push-ups

– 5 DB snatches L

 

A) Back squat – 6, 4, 2, 6, 4, 2; R2-3M
– wave format means increase on second wave from first
B1) 15 CTB pull-ups AFAP; R20S
B2) 10 tough front rack reverse lunges alternating; R2-3M
C) 30 TGUP not for time; tough but smooth pace

10 min muscle up progressions

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WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups (or 10 pull-ups/10 ring dips)
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

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10 min cool down