Training 1-23-17 to 1-29-17

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Monday

Happy Monday ya'll! Moving the gym in this weekend has gone super well so classes are going as scheduled for Monday morning at 261 Califonia Ave. Looking forward to seeing you guys there.

A: Back Squat - Moderate 5 + 3 more sets of 5 at same weight
+
3 sets

6-8 Strict Chin Up
60s Max Double Under
Rest 1
+
3 Sets

8 Heavy DB Lunge/Side
15 V-Up
Rest as needed
+
60s Assault Bike @85%

Tuesday

A: Clean and Jerk - 1 OTM x 10 + 3 Singles
+
2 Sets

500m Row
15 Push Press
Rest 1

2 sets

15 Burpee
15 Box Jump
Rest 1

2 Sets

25/20 Assault Bike Cals
30 KBS
Rest 1

Wednesday

A1: Front Squat Pause 1 ¼  - 3 Moderate doubles w/1 sec pause
A2: Deadbug - 12 after first 3 warm up sets
B: Push Press - 70% 5 x 3
C1: Ring Pull Up - Max Unbroken x 3; rest 1
C2: Heavy DB Row - 8, 8, 8, 8/side; rest as needed
D: Assault Bike - 30s HARD x 5; rest 30s

Thursday

Rest as needed between blocks

3 Sets

9 Power Clean + overhead
10 Jumping Lunge
35 Double Under
Rest 1

3 Sets

250m Row
20 Wall Ball
250m Row
Rest 1

3 Sets

200m Run
6 Chest to Bar Pull Ups
15 KBS
Rest 1

3 Sets

Assault Bike

30/24 Cals
Rest 1

Friday

AMRAP 15

5 Chest to Bar Pull Ups
5 Thruster
5 Burpee
+
AMRAP 15

Row 20/16
30 Double Unders
8/Side DB Snatch
+
2 Min/sid Side Plank
*accumulate if necessary

Saturday

With Partner; rest as needed between blocks

Max Tire Flips in 5 Minutes together

AMRAP - 10 Wall Ball 5 Burpee while Partner Pushes 180m Sled; switch and repeat

In 2 Minutes - Max Double under while Partner holds single DB above head; switch and repeat
*2 minutes total, can switch hands, double unders only count when weight is up

3 sets each 200m Run + 20 KBS - Partner does max thruster during KBS
*first partner does all three as run/kbs then switches

500m Row each

 

Sunday

Rest