Training 4-18-16 to 4-24-16

Monday

A: Strict Press - 5 x 2, 2-4 x 1, 1-2 x 2
*building

 AMRAP 5

5 Pull Up
30 Double Under 

Rest 2

AMRAP 8

10 Alternating DB Snatch
10 Burpee
10 Squat

Rest 2

AMRAP 5

5 Pull Ups
30 Double Under

Tuesday

Alternating OTM x 15

Hang Power Clean x 5
Box Jump x 12
No Push Up Burpee x 15

Rest 2

Alternating OTM x 15

Push Press x 5
Push ups x 15
5 Pt Shuttle Sprint (5m each)

 

Wednesday

A: Front Squat - 74% x 2, 78 x 2, 80-85% x 2 x 2
B1 Stiff Legged Deadlift - @40x1 4-5 x 3; rest 1
B2: Strict Ring Dip - 8-12 x 3; rest 2
C: Wtd Sit Up - 20 x 4-5 sets

Thursday

At 0:00

60 Double Under
50 Toes to Bar
40 KBS
30 Burpee Box Jump
20 Cals Row

At 15:00

3 Sets

5 TGU Right Arm
10 Strict Pull Up
5 TGU Left Arm
250m Row

At 30:00

400m Sprint

Friday

A: Back Squat + Back Rack Lunge (5+5/side) x 4
*Building
B: Push Press - 65-75% x 5 x 4
+
12 Min Cap

400m Run
50 DB Floor Row
400m Run
50 DB Floor Row
400m Run

Saturday

10 OTM Alternating

2 Pt. 30m Shuttle Shuttle SPRINT (15m Each Pt.)
10 Toes to Bar

10 OTM Altertnating

Row 15-20 Cals (50s or Less
15 Burpee

10 OTM Alternating

12 KBS
20s/side Side Plank

10 OTM

15 Wall ball
12 NPUB Box Jump