Training 4-25-16 to 5-1-16

image.jpg

Monday

A: Strict Press - 1 RM
B: Push Press - 1 RM

AMRAP 9

9 Thruster (95/65)
7 Toes to Bar
5 Burpee

Tuesday

A: Hang Power Clean + Hang Clean - 3+1 x 10 OTM
+
18 OTM

10 Toes to Bar
15 NPU Burpee box jump
35 Double Unders

Wednesday

A: Front Squat - 1 RM
B1 Stiff Legged Deadlift - 8 x 3; rest 1
B2: Wtd Ring Dip - @2111 5-8 x 3; rest 2
C: Wtd Sit Up - 20 x 4-5 sets

Thursday

Every 6 Min Complete a test of your choice:

100m, 500m, 1k Row (must be completed individually)
Max Unbroken Wall Ball
Max Height Box Jump
Max Wtd, Strict (reps), kipping (reps) pull ups
2 Min Max Push Ups starting with a max unbroken set
400m Sprint
100 Burpees
Staring contest

Friday

A: Back Squat - 5 RM
+
12 Min Cap

15 Man Makers
800m Run
10 Man Makers
400m Run
5 Man Makers
200m Run

Saturday

With Partner

AMRAP 8

Max Tire Flips
*alternate as necessary

Rest 2

AMRAP 8

Row Max Cals
100m Sandbag Sprint
Rest 2 

AMRAP 8

Max Stone to Shoulder
30 Ab Mat Sit up

Rest 2

AMRAP 8

4 Pt Shuttle Sprint (5m each)
Max Pull Up