Monday, March 2, 2015–5:45, 7, 9:30 AM, 12, 5:30, 6:30 PM
Strength (30-35 min): Squat
50, 60, 65, 70 % x 5, 75% x 5+, 65% x 5-10
Conditioning: (10-15 min)
1) For time: 21-15-9
One arm DB swings (21/arm…)
One arm DB snatches (21/arm)
Situps
2) 20 pushups, 40 ring rows
Tuesday, March 3, 2015–6, 9:30 AM, 12, 7 PM
Challenge: 150 KB swings for time
Wednesday, March 4, 2015—5:45, 7, 9:30 AM, 12, 5:30, 6:30 PM
Strength (30-35 min): Bench/Press/Push Press
50, 60, 65, 70 % x 5, 75% x 5+, 65% x 5-10
Conditioning (15 min): Every min on min for 7 min
On :00s, 8-15 KB Swings
On :30s, 8-15 air squats
Score is total reps
Thursday, March 5, 2015–6, 9:30 AM, 12, 7 PM
Aerobic Work: 40 minutes
(Jumprope, Bike, Row, KB work)
Friday, March 6, 2015–5:45, 7, 9:30 AM, 12, 5:30, 6:30 PM
Strength (30-35 min): Deadlift
50, 60, 65, 70 % x 5, 75% x 5+, 65% x 5-10
Conditioning (15 min): 8 min alternating tabata
KB Swings/Plank
Saturday, March 7, 2015–7 to 11 AM open
Work skill, make up workout, Open 15.2
