Training 4-4-16 to 4-10-16

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Monday

A: Strict Press - 5 sets of 5
*same weight across sets

 AMRAP 9

35m Farmer Walk
30 Double Under
15 Wall Ball

Rest 3

200m Run
21 Push Press
200m Run
15 Push Press
200m
9 Push press

Tuesday

Alternating OTM x 12

Hang Power Clean x 5
Burpee x 12

Rest 2

Alternating OTM x 12

Toes to Bar x 8
Box Jump x 15

Rest 2

800m Run

Wednesday

A: Front Squat - 70% x 2 x 5
B1 Stiff Legged Deadlift - @40x1 6-8 x 4; rest 1
B2: Wtd Bench Dip - 10 x 4; rest 2
C: Wtd Sit up - 50

Thursday

At 0:00

3 rds

400m Run
21 Kbs
12 Pull Ups

At 14:00

1k Row
50 Thruster w/empty bar
30 Burpees

At 28:00

100 Wtd Hanging Leg Raise

Friday

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

3 sets
15 Box Jump
400m run

3 sets 

50m/side Single Arm Overhead Carry
400m Sandbag Carry


Saturday

In Groups of 3

AMRAP 15

400m Run
Max Burpee
Max Stone to shoulder
*Rotate on run

Rest 5

AMRAP 15

500m Row
Max Sled Drags
Max Hammer Swings
*Rotate on row