Training 12-12-16 to 12-18-16

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Monday

A1: Thruster - Heavy 3 in 10 minutes
A2: Stretch Lats
+
5 Rds rest as needed between rounds

5 Front Squats
12 Pull ups
Assault Bike 15/12 Cals or Row 20/16 Cals
6/side DB row in FLR
+
3 Sets

10 Ring Row
20 Hollow rocks

Tuesday


A: Power Clean + Hang Power Clean + Hang Clean - 1+1+2 x 6 OTM 60-75%
+5  Sets

10 DB Bench Press
10 Box Jump
+
4 Sets

9 DB Push Press
12 KBS
+
3 Sets

15/12 AB Cals
12 Burpee

Wednesday

A1: Front Squat - Heavy 2
A2: Stretch lats between sets 30s/side
B: 2 DB  Single Leg RDL - 8/side x 4
C1: Ring Row - 15, 12, 9
C2: DB Row in FLR - 12/side x 3
D: AB/Row 20s x 6; rest 40s

Thursday

Rest as needed between blocks

4 Sets

350m Row
9 Hang Power Clean
6 Push Press
Rest 1

4 Sets

400m Run
25 Wall Ball
Rest 1

2 Sets

15/12 Assault Bike Cals
10 Pull Ups
10 Burpee
Rest 1

Friday

5 rds no rest - CAP 40

400m Run
12 Box Jump
7/side Alternating DB Thruster
12/10 Assault Bike Cal
10 Toes to Bar
350m/250m Row

Saturday

In Pairs: 4 sets each alternating as fast as possible - rest as needed between blocks

30m Sled + 10 Toes to Bar

15/12 Cals Assault Bike + 15 Wall Ball 

20/16 Cals Row + 10 Burpee

Run 200m + 25 Double Under

5 pt shuttle