March 29: Friday Gone Bad

3 rounds. 1 min per exercise. 1 min rest btwn rounds.

KB swings (35/50)
Box jumps (24/20)
Deadlifts (185/135) or 50% of 1RM
Bike (calories)

Score: 208 Rx (at 185#) (!!)

March 28 Workout

Shoulder rehab

Floor press 5-5-5: 135, 155, 175x11

March 27: Row to Toe

21-15-9

Row for calories
Toe to bar

Modified - Burpees for toe to bar

Time: 6:02

Press 5-5-5: 60-70-80x14

March 25: 2000m Row

2000m Row: 7:48.1

Squat: 165, 185, 205x11 (280# theoretical)

March 23 Workout

4 rounds as fast as possible:

500M Row
15 dips
10 K2E

March 22 Workout

Shoulder rehab/core

Front squat: 120-130-140x5

March 20 Workout

Kettlebell press: 20, 25, 30x5

Workout:

4 rounds as fast as possible

500M Row
15 KB swings, 35#
10 dumbell rows/standups, 25#

March 18 Workout

Shoulder rehab.

Snatch Grip Deadlift: 145, 165, 185x5

Floor Press: 135, 155, 170x12

March 13: Easy Street

run 400m
20 wall balls
60 double unders
20 wall balls
60 double unders
run 400m

singles

Time: 10:14

Press 5-3-1: 70, 75, 85x10

March 11: Maximus

3 rounds for total reps:
1 min ME jump lunges
1 min ME v-ups
1 min ME rope climbs
1 min ME wall walks
1 min rest

Modified: ring rows, DUs, v-ups, aerodyne

Total: 264

Deadlift 5-3-1: 235, 265, 295x8

March 8: Iron Maiden

4 rounds
30 KB Swings(50/35)
5 spectaculars (95/65)

Modified: 35# KB, 35# Dumbell, no overhead

Time: 9:29

Back Squat 3, 3, 3: 165, 185, 210x9

March 4: Triple Crown

80 Double Unders
1000 m Row
800 m Run
40 Double Unders
500 m Row
400 m Run
20 Double Unders
250 m Row
200 m Run

Time: 20:58

Deadlift 5-3-1: 215, 250, 285x8

March 1: PPS

25-20-15-10-5
pushups
pullups
situps

Time: 9:55

Back Squat, 5-5-5: 150-175-200x10