Saturday 12/17/16

1. Strength:

Front squat 

Every 2:30

6x3 start around 80% of 1RM and work up 

195# x3 (~80%) 

200# x3

205# x3

210# x3

215# x3

215# x3

2. Conditioning:

For time

Row 500 meters 

100 Wall balls, 20#

100 Pull-ups

100 Hang power cleans, 95#

100 Burpee box jumps, 24"

Row 500 meters 

31:01

Rowing 1:55, 1:50/500 meters

Wall balls 50-25-25

Pull-ups 10x10

Hang power cleans 10x10

Burpee box jumps 12-14 rep/min pace 

3. Conditioning:

6 Rounds

2:00 On/1:00 Off

20 Calorie Assault bike/Ski Erg

Max GHD sit-ups in remaining time 

*Alternate machines every round 

26 Reps (Bike), 25 Reps (Ski), 25 Reps, 24 Reps, 26 Reps, 25 Reps

Total Reps 151 (+120 Cals) 

Total Time 17:00

Assault bike 379-700 watts (:59, 1:00, 1:00/20 cals) 

Ski Erg 1190-1500 cal/hr pace (1:02, 1:01, 1:02/20 cals) 

GHD sit-ups fast and unbroken 

4. Accessory work: 

Neck extensions 

Every 3:00

3x20

10# x20 Reps x3 Sets 

+ Cool down