Training 1-16-17 to 1-22-17

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Monday

A: Back Squat - @21x1 Heavy 5
+
3-4 Rds rest as needed between rounds

10 Good Morning
6-8 Unbroken Wtd Ring Pull Up
60s Tough wtd plank
15s AB Sprint
Rest as needed

Tuesday

A: Power Clean and Jerk - 1 OTM x 10 + 3 Singles
+
3 Rds

15 Thruster 95/65
12 Burpee

Rest 5

250m Row
15 KBS
250m Row

Wednesday

A1: Front Squat w/3 sec pause - Build to a Tough set of 3 for 2 sets
A2: Deadbug - 12 after first 3 warm up sets
B1: Strict Chin Up + Ring Row - Big set + 10 x 3
B2: Strict Toes to Bar 6-8 x 3
B3: Heavy DB Row - 8, 8, 8/side
B4: Assault Bike - 30s HARD x 3

Thursday

Rest as needed between blocks

4 Sets

10 Push Press
300/225m Row
35 Double Under
Rest 1

4 Sets

5 Hang Power Clean
10/8 Assault bike Cal
6 Chest to Bar Pull Up
Rest 1

4 Sets

200m Run
12 Burpee
3 Pt Shuttle Sprint
Rest 1

Friday

A: Push Press - 1 OTM x 10 at a light/medium load. Working rhythm and balance.
+
AMRAP 20

Row 250m or Assault Bike 15/12 Cals
7 Pull Ups
15 Wall Ball
Run 200m
30 Double Under

Saturday

With Partner: Rest as needed between each block

100 Thruster by 5’s

1 Mile Run Carrying 1 Sandbag together

75 Wall Ball - Every break partner does 10 burpees

60 Cals Assault Bike - Partner holds chin above bar

2 Min Wall sit together to finish

Sunday

Rest