Training 1-2-17 to 1-8-17

Monday

A: Back Squat - @21x1 Build to a moderate weight for 5 reps for 5 sets
+
4 Rds rest as needed between rounds

8/side Low box goblet step up
8/side  2DB Reverse Lunge
4-6 Unbroken Wtd Ring Pull Up
45s/Side Side Plank
12s AB Sprint
Rest as needed

Tuesday

A: Power Clean - 10 Minutes to build to a tough 1
+
500m Row 95%
+
15,12, 9 KBS/Burpee 95%
+
20 Cals Assault Bike 95%

Wednesday

A1: Front Squat w/3 sec pause - Build to a moderate set of 5 for 3 sets
A2: Deadbug - 10 after each working set
B1: Ring Row to Armpits with 2 sec pause -  6-8 x 4
B2: DB Bench Press - 12-15 x 2, 8-10 x 2
B3: Assault Bike - 22s HARD x 4

Thursday

Rest as needed between blocks

4 Sets

200m Run
9 Burpee Over Bar
9 Power Clean + Overhead
Rest 1

4 Sets

15 Box Jump
20 KBS
Rest 1

3 Sets

300m/225m Row
15 Pull Ups
15/12 Assault Bike Cals
Rest 1

Friday

5 Rds - 40 min cap

Row 500/400m
30 Double Under
400m Run
60m Farmer Walk
20/16 Assault Bike
30s FLR

Saturday

Working with a partner, rest as needed between blocks

3 Sets Together

10 Tire Flips
30 Partner Wall Balls

4 Sets then switch - Relay format

A: 12/9 Assault Bike Cals
B: 10 Burpee

Alternating:

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

Together:

2000m Row
*Meters counted only when partner is holding plank.

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