Training 9-5-16 to 9-11-16

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Monday

W/Partner

0:00-5:00
600m Sandbag Carry
Max Calories Assault Bike

5:00-10:00
Row 1000m
AMRAP “Cindy” 
5 Pull Up
10 Push Up
15 Squat

10:00-15:00
800m Run
Max 60m Sled + 2, 4, 6, 8, 10… Burpees

Rest 5

Switch and Repeat

Tuesday

A: Jerk - 2 OTM x 15
+
CAP 15

15-12-9-6-3 Push Press
30 Double Under
15 Cals Assault Bike
10 Burpee

Wednesday

AMRAP 5 Rest 2 x 2

9 Front Squat
9 NPUB
20 Mountain Climber
-
10 Cals AB
10 Cals Row
20 Lunge
-
200m Run
9 Toes to Bar
30m Farmer Carry

Thursday

Hang Power Clean 5, 3, 1, 3, 2 1 OTM 

Rest 2

Toes 2 Bar + Double Under 6 + 20 x 6 OTM

Rest 2

1 TGU + 5 Single Arm Thruster x 6 OTM

Rest 2

5 Strict Pull Up + 10 Push Ups x 6 OTM

Friday

A: Overhead Squat @33x1 - 3-5 x 5
+
“Nancy”

5 Rds

400m Run
15 Overhead Squats 95/65

Saturday

In groups of 3

AMRAP 10 Rest 3

20 KBS
Max Assault Bike Cals
Max 5 Toes to Bar + 5 Burpee
-
20 Alternating DB Snatch
Max Row Cals
Max Sled Sprints
-
20 Wall Ball
Max 3 pt Shuttle
Max Double Under

Sunday

Rest