Training 7-4-16 to 7-10-16

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Monday 7-4-16

We are closed for the 4th. Happy Independence Day!

Tuesday

A1: Push Press - 1 RM + 85% max consecutive reps
A2: Foam Roll Lats 30s/side every set
+
5 Sets
30 Double Under
2 Turkish Get Up Right
4-6 Unbroken Wtd Strict Pull Up
2 Turkish Get Up left
Rest 1

Wednesday

A: In 90s - Assault Bike 30s + 15 KBS + Max Burpee x 4; rest 90
B: In 90s - Row 30s + 12 DB Snatch + Max Walking Lunge x 4; rest 90s
C: In 90s - 30s Double Under + 15 Wall Ball + Max Shuttle Sprint x 4; rest 90s


Thursday

A: Clean - 2 x 10 OTM at consistent weight
+
18 OTM 

12/8 Assault Bike Cals
5 Hang Power Clean
8 Toes to Bar

Friday

A1: Back Squat @31x1 - 1 RM
A2: Banded Shoulder stretch 30s/side every sest
+
“Helen”

3 rds for time:

400m Run
21 KBS 24/16
12 Pullups

Saturday

In groups of 3

AMRAP 10

10 Cals Assault Bike
Max Tire Flips
Rest

Rest 2

AMRAP 10

20 Double Under + 7 Burpee
Max Sand Bag Clean
Rest

Rest 2

AMRAP 10

5 Pull Ups 10 Squats x 2 sets
Max 30m Shuttle Sprint
Rest