Monday 1/16/17

1.
Warmup:
5:00 Clock
10 Goblet squats, light KB (35#)
10 Push-ups 
30 Double unders
5 Rounds + 6 Reps 
+
Mobility / Light stretching 
Complete 

2.
Strength:
Back squat 
Every 2:30
5x5 at 240# (+5# from last week) 
240# x5 Reps x5 Sets

No belt
(Week 6 of 5x5 cycle) 

3.
Conditioning:
For time
50 Calorie Ski Erg
100 Double unders 
25 Calorie Ski Erg
100 Double unders 
50 Calorie Assault bike
25 Toes to bar
25 Calorie Assault bike
25 Toes to bar
50 Calorie Row
25 Wall balls, 20#
25 Calorie Row
25 Wall balls
800 Meter Run
25 Burpee pull-ups 
400 Meter Run
25 Burpee pull-ups 
31:41

Ski Erg 1190-1400 cal/hr pace
Double unders unbroken 
Assault bike 345-400 watts
Toes to bar 20-5 x1, 15-10 x1
Rowing 1200-1250 cal/hr pace 
Wall balls unbroken 
Running 3:50/800m, 1:40/400m
Burpee pull-ups 10 reps/min pace

4.
Accessory work:
3 Rounds (not for time)
Every 5:00
All with a 15# plate,
20 Weighted neck flexions
20 Weighted lateral neck extensions, R
20 Weighted lateral neck extensions, L
15# x20/20/20
15# x20/20/20
15# x20/20/20

+ 1 Mile Jog cool down
Complete