Monday 12/19/16

1. Strength:

Back squat 

Every 2:30

5x5 at 220# (+5# from last week) 

220# x5 Reps x5 Sets

No belt 

(Week 2 of 5x5 cycle) 

2. Conditioning: 

10 Rounds 

20 Calorie Row/Assault bike 

15 Wall balls, 20#

10 Toes to bar 

*Alternate machines every round 

24:57

Rowing 1258/avg. cal/hr (:51-:58/20 cals) 

Assault bike 340/avg. watts (1:27-1:28/20 cals) 

Wall balls unbroken

Toes to bar unbroken 

3. Conditioning:

AMRAP 7 minutes 

1 Burpee muscle up

2 Alternating dumbbell snatches, 70#

2 Burpee muscle ups

4 Alternating dumbbell snatches 

3 Burpee muscle ups 

6 Alternating dumbbell snatches

4 Burpee muscle ups 

8 Alternating dumbbell snatches

5/10, 6/12...And so on 

5 Rounds + 2 Reps (Finished 3rd rep right after buzzer) 

Burpee muscle ups smooth and fast 

Alternating dumbbell snatches steady singles 

+ Cool down