Programming Oct. 12- Oct. 16, 2015

Monday
12-Oct

Back squat @30X1; 3-4x4; rest 60sec - keep it light to practice tempo
Power Clean- 5 x 3; build per set
7 Min AMRAP
10 Step Ups
5 Burpees
5 T2B
Rest 3 Minutes
7 Min AMRAP
20 DU
10 Walking Lunges
10 Sit Ups

Tuesday
13-Oct

EMOM- 5 Minutes
5 Push Press- tng reps build per minute
Row 400m; rest 2 minutes
x 5 *all rows same pace

Wednesday
14-Oct

KB Goblet Squat (heavy)- 4-4-4-4; pause 2 sec in the bottom of squat
Deadlift- 3-3-3- build to challenging triple
3 Rounds for time:
25 KBS
25 Burpees

Thursday
15-Oct

Row 2k easy
AD 50 cals easy
Run 800m easy
+
mobility

Friday
16-Oct

1. Squat Press- 3 reps tng- build per set
2. AMRAP pull ups any style
x 4; rest 3 minutes between
+
25 Min AMRAP
Run 300m
15 Box Up and Overs
10 Sprawls