Monday 2-1-16:

3hrs /am session

1. Warm-up

3 rounds for time of:

20 Push-ups

20 GHD Sit-ups 

= 3:41.

Everything unbroken.

2. Hang Power Clean; Heavy 3-Rep TnG:

= 135x5-145x3-155x3-165x3-175x3-180x3. 

3. 8-minute amrap:

1 Burpee to 6" Target

1 Hang Power Clean (135lbs.)

2 Burpee to 6" Target

2 Hang Power Clean (135lbs.)

3,3,4,4,5,5.... And so on.

= Completed round of 10 + 18 reps on round of 11 (128 reps).

Burpees fast, my jam.

Hang power cleans unbroken through 9 rounds, then 7-3/5-2. 

4. 2-minutes on, 60-seconds off for 5 rounds:

15 Thrusters (95lbs.)

Max Calories on the Ski-Erg

(Total time 14min) 

= 26 cals, 22 cals, 21 cals, 21 cals, 21 cals (111 cals total). 

Thrusters 15 unbroken for all 5 rounds!!

Ski-erg at 1000-1250cal/hr pace for 5 rounds.

5. 2-minutes on, 60-seconds off for 5 rounds:

3 Wallballs (20lbs.)

3 Calories on the Rower

6 Wallballs

6 Calories on the Rower

9 Wallballs 

9 Calories on the Rower

12,12,15,15,18,18..... And so on.

*Pick up where you left off each round*

(Total time 14min)

= Completed round of 24 + 13 reps on round of 27 (229 reps). 

Wall balls unbroken all 5 rounds. 

Row at 1400-1500cal/hr pace all 5 rounds. 

+10-minutes of Assault Bike at easy pace.