Training 5-30-16 to 6-5-16

Monday

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“Murph”

Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

*Partition the pull ups, push ups, and squats any way you like. Runs must be completed fully. If you have a 20# vest or flak jacket, wear it.

Tuesday

A: Hang Power Clean + Power Clean - 2+1 x 6
B: Power Jerk - 3 x 6
+
Group Mobility

Wednesday

A: Front Squat - 2-4 x 4 - light/medium
B: Push Press - 3-5 x 4 - light/medium
C1: Good Morning 8 x 3; rest 1
C2: Heavy WTD Plank (10s/10s x 3) x 3; rest 1-2

Thursday

A: 1k Row max Effort

B: 20 Minutes Handstand Practice

C: 1k Row max Effort

Friday

“Filthy Fifty”

50 Each of:

Box Jump
Jumping Pull Up
KBS
Walking Lunge
Knees to Elbow
Push Press (45/33)
Back Extension
Wall Ball 20 to 10’, 14 to 9’
Burpee
Double Under

Saturday

In groups of 3 Work 10 rest 2

1)

12 Alternating DB Snatch
Max Cals Assault Bike
Rest

2)

20 Wall Balls
Max Cals Rower

3)

15 Toes to Bar
Max 30m Sled Drag/Push