Monthly Archives: March 2016

Thursday – March 31, 2016

Thursday - March 31, 2016

STANDARD AND BOOTCAMP

A. ROMWOD

B. 3 Rounds
- RUN 800m
- 50 Sit-ups
- 40m prowler sprint
- Rest 2 minutes

 LISA & ERICA 

Wednesday – March 30, 2016

STANDARD

Strength
E2MOM 14
Back Squat x 4 reps

Conditioning
Every 4 mins for 20 mins do:
25 Wall Balls, 20/14 lbs, 10/9 ft
50 Double Unders

BOOTCAMP
Row 50 Calories
100 box Step-ups
Run 400m

  

Tuesday- March 29, 2016

imageSTANDARD

A. EMOM 15
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest
30 seconds

B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

BOOTCAMP

Bike 50 Calories
50 Push ups
50 Sit-ups
Run 800 Meters

 

MONDAY – March 28, 2016

We will have many visitors starting this week and we are very excited to welcome them to 535. Show some love as you always do.
Its time to step up the programming as the open is now over and start a new cycle of training. Be amped up because its going  to be fun!

Standard (performance)
A. STRENGTH
- Overhead Squat 5x3

B. CONDITIONING
AMRAP 9
- 3 Hang Power Snatch 95/65
- 6 Overhead Squats 95/65
- 9 Burpees over Bar
- 12 Pull-ups

BOOTCAMP
A. Run 1 mile
B. AMRAP 15
- 15 Kettlebell Swings
- 12 Lunges with KB
- 9 Burpees