Monday 12/26/16

1. Strength:

Back squat 

Every 2:30

5x5 at 225# (+5# from last week) 

225# x5 Reps x5 Sets

No belt 

(Week 3 of 5x5 cycle) 

2. Conditioning:

AMRAP 45 minutes 

Row 500 meters 

Run 400 meters (on Trueform) 

Assault bike 1k 

7 Rounds + 500 Meter Row + 200 Meter Run

Rowing 1:52.3/4k avg. pace (1:48-1:54/500m) 

Running (Trueform) 1:52-2:15/400 meters 

Assault bike 331-425 watts (1:33-1:36/1k)

3. Conditioning:

AMRAP 7 minutes 

3 Kettlebell swings, 70#

3 GHD sit-ups 

3 Box jumps, 24"

6 Kettlebell swings 

6 GHD sit-ups 

6 Box jumps 

9 Kettlebell swings 

9 GHD sit-ups 

9 Box jumps 

12/12/12, 15/15/15...And so on 

Completed 15's + 18 Reps (153 Reps) 

Kettlebell swings unbroken 

GHD sit-ups unbroken 

Box jumps unbroken 

4. Accessory work:

Weighted neck flexion 

Every 3:00

3x30

15# x30 Reps x3 Sets

+ Cool down