Thursday the 19th of March, 2009
Split Jerk
1-1-1-1-1-1-1
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Wednesday the 18th of March, 2009
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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Monday the 16th of March, 2009
“The Magic 50”
5 dumbbell swings per arm
5 dumbbell snatches per arm
10 burpees
5 rounds for time
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Visit Ross Training for more workouts like this.
Saturday the 14th of March, 2009
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
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Friday the 13th of March, 2009
‘Fight Gone Band’
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Squat & Band Row (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.