10-17-16 to 10-23-16

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Monday

A1: Back Squat @30x1 - 4-6 x 5
A2: Stretch calves between sets
+
3-4 Sets

5 Strict Pull Ups @41x2
10 Good Morning
30s/Side Side Plank + 30s Elbow Plank
10 Russian KBS

Tuesday

10 OTM

2 Clean and Jerk

Rest 3

10 OTM

5 Push Press + 5 Burpee

Rest 3

10 OTM

30s FLR
20 Russian Twists

Wednesday

A1: Front Squat @20x2 - Heavy 5
A2: Stretch lats between sets 30s/side
B1: Goblet Squat - 20, 20, 20
B2: Ring Row - 15, 15, 15
B3: Windmill - 5/side x 3
C: AB or Row - 30s x 5; rest 30s

Thursday

A1: Assault Bike - 5 min x 2; rest 2
A2: Row - 5 Min x 2; rest 2
+
Ladder 10

2 Pt Shuttle 30m
5, 10, 15, 20… Wall Ball
6 Toes to Bar

Friday

AMRAP 8 Rest 2

1)
5 Push Press
7 Burpee over bar
9 KBS

2)
5 DB Snatch/Side
30 Double Under

3)
15 Cal Row
15 Cal Assault Bike

4)
30m Farmer Carry
60m Shuttle Sprint
8 No Push up Burpee

Saturday

With Partner resting as needed between blocks

5 Sets each

15 Assault Bike Cals
30 Double Under + Max Push Up

4 Sets Each

20 Row Cals
10 Burpee + Max Wall Ball

3 Sets Each

300m Run
10 Pull Ups + Max Sled Push