Week of March 30-April 4, 2015

Monday
Squat (see strength cycle below)
 
Newbie
5 Rounds For Time:
10 Wall Ball 20/14#
10 KBS (Russian) 43/35#
10 Box Jumps 24/20"



Tuesday
Bench (see strength cycle below)
Pause 1st rep then touch 'n go 

"Bodyweight Fight Gone Bad"
Pull Ups
Push Ups 
Sit Ups
Squats
Burpees
1 Minute in each station
1 minute rest between rounds

Wednesday 
Hero WOD
"Gaza"
5 Rounds For Time:
35 American KB Swings 53/35#
30 Push Ups
25 Pull Ups
20 Box Jumps 30/24"
1 Mile Run
*40 Minute Time Cap
 
Thursday
 Deadlift (see strength cycle below)

"Dirty Sweatpants"
10 Minute AMRAP:
1-Stone 2 Shoulder 150/110#
1-Tire Flip 650/400#
*Increase 1 rep each round.  For example round 2 would be 2 stone and 2 tire flips...
Score is total reps completed.

Friday 
For Time:
50 Wall Ball 20/14#
Then
3 Rounds of:
30 Double Unders
15 Toes 2 Bar
10 Front Squats 135/95# 
*Front squats taken from the ground.  No racks.


Strength Program
3 Rep Wave

Warm up progressively to a rep test of 90%
*We will be using 100% of your 1RM as the training weight