Training 4-11-16 to 4-17-16

Power Supply meals are coming on April 25th!

Monday

A: Strict Press - 5 x 3, 2-4 x 2
*building

 AMRAP 5

5 Pull Up
10 Burpee 

Rest 2

AMRAP 8

7 DB Thruster
7 Sit Up
21 Double Under

Rest 2

AMRAP 5

5 Pull Ups
10 Burpee

Tuesday

Alternating OTM x 10

Hang Power Clean x 5
Box Jump x 12

Alternating OTM x 10

Toes to Bar x 8
No Push up Burpee x 12

Rest 3

1600m Run

Wednesday

A: Front Squat - 74% x 2 x 5
B1 Stiff Legged Deadlift - @40x1 6-8 x 4; rest 1
B2: Wtd Bench Dip - 12-15 x 4; rest 2
C: Wtd Sit up - 15 x 5

Thursday

At 0:00

3 rds

30 KBS
30 Wall Ball

At 12:00

3 Rds

500m Row
9-7-5 Stone to shoulder

At 24:00

70m Farmer Walk
27-21-18-15-12 Push Ups

Friday

A: Back Rack Lunge - 8/side alternating x 4 sets building to a tough set

4 sets 

400m Run
100m/side Single Arm Farmer Carry
20 DB Rows on Floor

Saturday

With Partner:

400m Sandbag Carry
Max Wall Balls

70m Sled Drag/Push x 5
Max Hammer Swings
*swing hard

1000m Row
Max DB Step Ups

*work all the way through, then switch and repeat.