Thursday 12/15/16

1. Conditioning: 

8 Rounds 

2:00 On/2:00 Off

15 Burpees to 6" target

Assault bike/Row remaining time (Calories) 

*Alternate machines every round 

24 Cals (Bike), 27 Cals (Row), 22 Cals, 26 Cals, 22 Cals, 28 Cals, 22 Cals, 30 Cals 

Total 201 Cals 

Total time 30:00

Burpees to target :32-:34/15 reps

Assault bike 379-480 watts

Rowing 1210-1380 cal/hr pace 

2. Strength:

Bench press

Work up to a heavy single 

95x5, 115x5, 135x3, 145x2, 155x1, 165x1, 175x1

Then...

Every 4:00

Max reps at 155#

Max reps at 145#

Max reps at 135#

155# x3 Reps, 145# x7 Reps, 135# x11 Reps 

Total 21 Reps

3. Conditioning:

5 Rounds

20 GHD sit-ups 

20 Wall balls, 20#

20 Bench presses, 115#

19:30

GHD sit-ups unbroken 

Wall balls unbroken 

Bench presses 12-8 x1, 5-5-5-5 x3, 5-5-5-4(f)-1 x1 

+ Cool down