Training 3-28-16 to 4-3-16

Monday

A: Strict Press - 5 sets of 5 building to a heavy set for the day

2 sets

5 min

Row 12 Cals
10 DB Push Press

Rest 2

5 Min

5 Pull Ups
15 Squats

Tuesday

A: 50 Turkish Get Up - 20 minute Cap

AMRAP 10

100m Sprint
10 Hang Power Clean
10 Burpee

Wednesday

A: Front Squat - 1 RM

B: Stiff Legged Deadlift - 6-8 x 4

C1: Straight Arm Side Plank - 60s x 3
C2: Ring Row - 10 x 3

Thursday

AMRAP 10 rest 3

15 Wall ball
21 Double Under
7 No Push Up Burpee

AMRAP 10 rest 3

10 KBS
100m Run
10 Push Ups

AMRAP 10

Row 150m
16 DB Snatches
16 Walking Lunge

Friday

A: Front Rack Walking Lunge - 8/side x 4 sets medium. Same across sets.

20 Min Cap

400m Farmer Carry
3 Min Accumulated Wtd Plank
200m Farmer Carry
2 Min Accumulated Wtd Plank
25 Wtd Hanging Leg Raise
1 Min Accumulated Wtd Plank
15 Wtd Hanging Leg Raise
30s Accumulated Wtd Plank
10 Wtd Hanging Leg Raise

Saturday

Partner Workout

AMRAP 2 and switch (30s rest)

Row for Cals
Max Double Under

Rest 1

AMRAP 2 and switch (30s rest)

Max Wall Ball
Max Pull Ups

Rest 1

AMRAP 2 and switch (30s rest)

Sled Drag/Push
Max Hand Release push ups

Rest 1

Repeat