Wednesday May 16, 2018

AM INTERVALS

A) Intervals: SWING / BIKE

5 Banded KB Swings, 24/15kg (russian)

15 Cal MAX EFFORT Assault Bike

rest 4:00 x 5

 

WB / BURPEE

10 Wallball

15 bar facing Burpees as fast as possible

rest 4:00 x 5

 

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Wednesday May 16, 2018

Title: WED- PUSH

 

  1. PUSH PRESS:

Establish a 1RM

Then:

5 x 1,  80% above

 

B) END:

Alternate 2:30 intervals x 20

 

1 - 400m Run or 20 Cal ski

 

2 - 21 Thruster@45/30

10 Burpee pull ups

 

3 - 500m Row or 30 Cal assault Bike

 

4 - 20 Wall Balls

20 DB Snatch, 22/ 15kg

20 Push ups

 

This is set up to test you..

Hold pace for as long as possible..

Be adaptable

DONT QUIT!!

take ownership.

 

C) ACC:

*To be completed on one arm, with the other arm holding a DB in the farmers walk position.

 

6 rounds: (3 left / 3 right)

100ft OH DB walk

100ft Front Rack walk

100ft farmers walk

 

rest as needed.

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