Training 8-22-16 to 8-28-16

Congratulations to the Burpee Bears and Suicide Quads on their competition this weekend.  

Congratulations to the Burpee Bears and Suicide Quads on their competition this weekend.  


Monday

A: Deadlift @4021 - 4-6 x 2, 3-4 x 2, 1-2 x 2
*Building
+
10-1 Strict Pull Up in Unbroken Sets
+
3 Sets Resting as Needed

2 DB SLDL - 8
FLR Shoulder Taps - 20

Tuesday

A: Push Press - 15 Minutes to build to a max
+
AMRAP 20 at steady pace

3 TGU/Side
200m Run
15 Wall Ball

Wednesday

AMRAP 5 Rest 1 for two blocks; rest 4 between blocks

8 Thruster
6 Toes To Bar
4 Burpee
-
9 Cals AB
12 KBS
25 Double Under
-
Row 12 Cals
10 Push ups
5/side DB Hang Snatch

Thursday

18 OTM

5, 3, 1, 5, 3, 1, 5, 3, 1 Hang Power Clean
10-12, 8-10, 6-8 x 3 DB Bench Press

Rest 2

8 OTM

20s Hollow Hold + Max Pull Ups in 45s

Friday

A: Front Squat @20x1 - Heavy 1-2
+
5 Pt Shuttle Sprint
25 KBS
5 Pt Shuttle Sprint
-
Rest 6
-
20/15 Cals Assault Bike
15 Burpee
15/12 Cals Assault Bike

Saturday

With Partner

AMRAP 5 Rest 1; rest 4 and repeat

Max Tire Flips
-
Max Row Calories switching every 12
-
Max 3 Pt 30m Shuttle Sprint

Sunday

Rest