Training 2-8 to 2-14

Amity Before and After.jpg

Monday

Every 90s for 6 sets

5 Back Squats @55-65% 1 RM

Rest 2

Every 90s for 6 sets

5 Strict Pull Ups

Rest 5

Run 800m
50 Wall Ball
30 Burpees

Tuesday

A: Power Snatch - 5 sets of 3 working for consistency and quality
+
5 sets starting at 0:00, 3:30, 7:00, 10:30, 14:00

200m Run
7 Push Press
5 Bar facing burpee
7 Push press

Wednesday

A: Deadlift - Build to one tough set of 5 in 5 sets
B1: Windmill - 5/side x 3-4
B2: KB Side Bend - 15 x 3-4
C: Accumulate 2 min/side in straight arm side plank

Thursday

2 Min Max Cal Row
rest 30s
2 Min Max T2Bar
rest 30s
2 Min Max Cal Row
rest 30s
2 Min Max Burpees

AMRAP 9

3 Pull Up
6 Thruster
9 Box Jump

Friday

AIR FORCE ONE with a 12 minute cap

20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)

*4 burpees every minute starting at 0

rest 5

3 sets 

Row or run 400
20 wtd sit ups
30s superman

Saturday

With a Partner 

400m run together
30 Burpees
Max Wall Ball

400m run together
50 Cal Row
Max wtd Plank

400m run together
100 Hammer Swings
max sled sprints

*switch and repeat after first time through