2018-08-13

Mon-Thurs the focus of the first section is strength work but with some respiratory duress 🙂

Mon
Every 4min for 12min
5 Front Squats (increasing)
25 Cals Rower
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15min AMRAP
25′ OH Walking Lunge (single DB – R)
8 Lateral Burpees over Dumbell
25′ OH Walking Lunge (single DB – L)
8 Toes to Bar

Tues
15 Clean and Jerk
Run 1 mile
15 Clean and Jerk (heavier)
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4 Rounds
20 Heavy Russian KB Swings
20 Push Press (75/55 max)

Wed
4 Rounds
3min AMRAP
3/3/2/1 Snatch (reps go down but weight goes up each round)
6 Pushups
9 Air Squats
Rest 2min between rounds
Snatch weights are ~60/70/80/90% max each round
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3 Rounds w/ partner
200m Single Arm Farmer’s Carry + Sled Push
One carries while the other pushes the sled; switch as needed
Rest 2min between rounds

Thurs
8min EMOM
10 Deadlift (even)
50 Double Under (odd)
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15-10-5
Thruster
Pullup
15-10-5
HSPU
Pullup

Fri
w/ Partner
7min AMRAP
30 cals Row
30 Wall Ball
Rest 3min
7min AMRAP
30 Burpees
30 OH Squat (45/35)
Rest 3min
7min AMRAP
30 Cals Bike
30 T2B
Rest 3min
7min AMRAP
30 DB Bench Press
30 KB Swing