Training 8-1-16 to 8-7-16

Coming on September 10. Check the news and events page for details and click the picture for more info.

Coming on September 10. Check the news and events page for details and click the picture for more info.

Monday

A: Deadlift w/2s pause 1” off ground - 4-6 x 2, 2-4 x 3
*Building
+
4 Sets

6-8 DB Lateral Step Up
20 Jumping Lunge
Rest 1
+
4 Sets

10 Strict Wtd Hanging Leg Raise
35s/side side plank
Rest 1

Tuesday

A: Push Press - 3-5 x 5
*Building
+
AMRAP 20

8/side Single Arm KB Push press
10 Pull Ups
30s FLR
200m Run

Wednesday

4 Sets in 8 Minutes

15 Thruster
12 Burpee
*Max Double Under

4 Sets in 8 Minutes

20 Cals Row
15 Toes to Bar
*Max Push Up
Rest 2

4 Sets in 8 Minutes

15 Cals Assault Bike
10/side Alternating DB Snatch
*
Rest 2

4 Sets in 8 Minutes

200m Run
21-18-15-12 KBS

Thursday

10 OTM

5 Hang Power Clean
35s Wall Facing HS Hold

Rest 2

10 OTM

3 Front Squat + 3 Thruster + 3 Push Press
20 Sec Hollow Hold

Rest 2

10 OTM

16 DB Jumping Lunge
40s FLR

Friday

A: Front Squat @22x1 - Heavy 2-4
*will go for more next week
B: Suitcase Lunge - 6-8/side x 4 HARD
+
15/12 Cals Assault Bike
25 Sandbag Clean
250m Row

Saturday

W/Partner 40 Min Cap

120 Pull Ups
140 Wall Balls
160 Sledgehammer Swings
180 Burpee
200 Double Under
1 Mile Relay Run
*must stay in order