Training 1-9-17 to 1-15-17

IMG_1698.JPG

Monday

A: Back Squat - @21x1 Build to a Tough weight for 5 reps for 3 sets
*beat last week
+
4 Rds rest as needed between rounds

6-8/side Low box goblet step up
6-8 Front Squat
4-6 Unbroken Wtd Ring Pull Up
60s HEAVY wtd plank
12s AB Sprint
Rest as needed

Tuesday

A: Power Clean and Jerk - Working 2’s for 15 minutes
+
500m Row 100%
+
15-12-9 KBS and Burpee 100%
+
20 Cals Assault Bike 100%


Wednesday

A1: Front Squat w/3 sec pause - Build to a moderate/tough set of 3 for 3 sets
A2: Deadbug - 10 after each working set
B1: DB Floor Row - 8/side x 4
B2: Strict Toes to Bar + V-Up - 6+10 x 4
B3: Assault Bike - 24s HARD x 4

Thursday

Rest as needed between blocks

3 Sets

350/250m Row
30 KBS
Rest 1

4 Sets

10 Burpee Over Box
18/15 Assault bike Cal
Rest 1

4 Sets

15 Box Jump w/step down
12 Pull Ups
Rest 1


Rest 1

Friday

5 rds no rest - CAP 40

400m Run
60m Farmer Carry 32/24 kg
500/400m Row
15 Thruster 75/55
20/16 Assault Bike Cals
9 No Push Up Burpee

Saturday

Working with a partner, rest as needed between blocks

3 Sets 

10 Tire Flips
60m Light Sled each partner

4 Sets then switch - Relay format

A: 15/12 Row Cals
B: 50 Double Unders - 60s maximum

Alternating:

60m Light Sled + 10 Pull Up x 4 sets each

Together:

120 Cals Assault Bike
*Cals counted only when partner is hanging from pull up bar