Training 12-19-16 to 12-25-16

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Monday

A1: Thruster - Heavy 1 in 10 minutes
A2: Stretch Lats
+
5 Rds rest as needed between rounds

9, 7, 5, 3, 1 Front Squats (NO MISSES)
15, 12, 9, 6, 3 Pull ups
Assault Bike 15/12 Cals or Row 20/16 Cals
30s/side Side Plank

Tuesday

A: Power Clean + Hang Power Clean + Front Squat - 1+2+1 x 6 OTM 60-75%
+
21-15-9 AFAP

Hang Power Clean 135/95
Burpee
+
3 Sets AFAP

15/12 Assault Bike Cals
15 KBS
+
4 Sets NFT but with no rest

10 DB Bench Press
30 Russian Twists

Wednesday

A1: Front Squat - Heavy 1
A2: Stretch lats between sets 30s/side
B1: Ring Row - Max Unbroken x 2
B2: DB Row in FLR - 15/side x 2
D: AB/Row 20s x 8; rest 60s

Thursday

Rest as needed between blocks

4 Sets

15/12 Assault Bike Cals
9 Power Clean + Overhead
9 Box Jump
Rest 1

4 Sets

350m/250m Row
20 Wall Ball
Rest 1

3 Sets

200m Run
10 Pull Ups
10 Burpee
Rest 1

Friday

4 rds no rest - CAP 40

400m Run
40 Double Under
500m/400m Row
15 Toes to Bar
20/16 Assault Bike Cals
10/side Goblet Step ups 24 kg/16 kg

Saturday

In Pairs: 

400m Run Together

5 sets

10 Burpee
10 KBS
*alternate between A and B, can not switch until partner has completed their 10 reps

400m Run Together

5 sets

Assault Bike 10/8 Cal
 Row 12/9 Cals

400m Run Together

5 sets

15 Wall Ball
60m sled

400m Run Together