Week of 12.11.17

 

Mon 11th

45-35-25

Wallballs 20/14

GHDs

Begin and end with a 400 mt run

Tue 12th

E2MOM for 20 Min

3 P-Cleans 185/115

4 Strict Pull ups

5 Burpees-o-bar

6 HR push ups

Wed 13th

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

Clean and jerk 1-1-1-1-1-1-1 reps

Fri 15th

100 Mt run (w kb 50/35)

50 Abmat sit ups

50 Knees to chest

200 Mt run (backwards)

40 Ring dips

40 Power snatches 95/65

300 Mt run (lateral)

30 OH squats 95/65

30 Burpee chest to bar pull up 95/65

400 Mt run (regular)

20 Thrusters 95/65

20 Cal row


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