Training 11-16-15 to 11-22-15

Monday

A: Deadlift @22x1 - Heavy 2; RAN
B: Good Morning @2011 - 6 x 4; rest 90s
+
Alternate OTM x 14
1) 5 Strict Pull Up + 5 Burpee
2) In 40s - 5 DB Thruster + 27 Double Under

Tuesday

At 0:00, 9:00, 18:00, 27:00, 36:00

5 Box Jump Over
200m Sprint
7 Thruster (95/75)
12 Cal Row
*move from 1 exercise to the next as fast as possible. These are sprints!

B: Glute Ham Raise @40x1 - 6 x 4; rest 90s

Wednesday 

A: Front Squat @21x1 - 2 x 5; rest 2-3 min

4 Rds (not for time)

35m Farmer Carry (Heavy)
8-12 unbroken DB Bench Press
6 Pull Up + 6 Toes to Bar
200m Run

Thursday

5 Min AMRAP @85%-90% x 5 rest 3 between sets

Round 1, 3, 5

4 Burpee
8 Push Press
12 KBS

Round 2, 4

4 No Push Up Burpee
8 Front Squat
24 Double Under

Friday 

A: Back Squat @21x1 - 75-80% x 2 x 5; rest 2-3 min
B: BB Reverse Lunge - 6-8/leg alternating x 3; rest 2
+
Alternate OTM x 12

5 DB Row/side
30s Hollow Rock
In 40s - 15 squats + 35 double under

Saturday

At 0:00, 9:00, 18:00, 27:00, 36:00

5 Burpee
200m Sprint
12 Alternating DB Snatch
200m Row

Sunday 

Off