Training 12-5-16 to 12-11-16

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Monday

A1: Thruster - Heavy 5 in 10 minutes
A2: Stretch Lats
+
5 Rds - rest 1 every 3 minutes

7 Front Squats
10 Pull ups
Assault Bike 15/12 Cals
30s FLR
+
3 sets

20 Lunge
10 Ring Row

Tuesday

A: Power Clean + Hang Power Clean - 1+3 x 6 OTM 60-75%
+
21-15-9

DB Bench Press
KBS
+
15-12-9

DB Push Press
Burpee
+
12-9-6

AB Cal
DB Snatch

Wednesday

A1: Front Squat - 90% x 1 x 3
A2: Stretch lats between sets 30s/side
B: 2 DB SLDL - 10 x 4
C1: Ring Row - 15, 12, 9, 6
C2: DB Row in FLR - 8/side x 4
D: Row 30s x 5; rest 30s

Thursday

Rest as needed between blocks

3 Sets

500m Row
15 Hang Power Clean
Rest 1

3 Sets

400m Run
30 Wall Ball
Rest 1

3 Sets

20/16 Assault Bike Cals
15 Push Press

Friday

5 rds no rest - CAP 40

400m Run
60m Farmer Carry 32/24 kg
500/400m Row
15 Thruster 75/55
20/16 Assault Bike Cals
9 No Push Up Burpee

Saturday

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

30m Sled + 10 Burpee 

15/12 Cals Assault Bike + 10 KBS 

20/16 Cals Row + 15 Wall Ball 

Run 200m + 9 Toes to Bar 

10 Box Jump + 4 pt shuttle

Sunday 

Rest