Training 12-26-16 to 1-1-16

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Monday

A: 15 OTM
    1-5: 5 Push Press
    6-10: 3 Thruster
    11-15: 1 Front Squat
+
4 Rds rest as needed between rounds

8/side Suitcase Lunge
4-6 Unbroken Wtd Ring Pull Up
60s FLR
10s AB Sprint
Rest as needed

Tuesday

A: Power Clean - 10 Minutes to build to a tough 3
+
500m Row 90%
+
3 Pt Shuttle Sprint (10, 20, 30m) + 15, 12, 9 KBS
+
20 Cals Assault Bike 90%

Wednesday

A1: Front Squat w/3 sec pause - Build to a moderate set of 3 over the course of 5 sets
A2: Deadbug - 10 after each working set
B1: Ring to chest hold 30s x 4
B2: DB Bench Press - 12-15 x 4
B3: Assault Bike - 20s HARD x 4

Thursday

Rest as needed between blocks

4 Sets

300/225m Row
9 Burpee
9 Power Clean + Overhead
Rest 1

4 Sets

15/12 AB Cal
20 KBS
Rest 1

3 Sets

200m Run
12 Pull Ups
12 Box Jump
Rest 1

Friday

5 Rds - 40 min cap

30 Double Under
8/side DB Hang Snatch
400m Run
15 No Push Up Burpee
12 T2Bar
25/20 Cal Assault Bike

Saturday

Working with a partner, rest as needed between blocks

Together:

100 Partner Wall Ball
400m Run
80 Partner Wall Ball
400m Run
60 Partner Wall Ball

Alternating:

60m Sandbag Sprint + 10 Toes to Bar x 4 sets each

Together:

100 Cals Assault Bike
*Cals counted only when partner is holding plank.