17.02.17

15 sprint starts from push-up – 10m run out
-Rest as needed
+
(Rest 5 min)
+
2000m row @ gradually increasing pace
-Rest 3 min
2000m row @ gradually decreasing pace
-Rest 3 min
2000m row @ gradually increasing pace

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
Beginning on a 5-minute clock, complete as many reps as possible of:

11-9-7:
Bar-facing burpees
Squat snatches (95/65)

If completed before 5 minutes, add 5 minutes to the clock and proceed to:

9-7-5:
Bar-facing burpees
Squat snatches (135/95)

If completed before 10 minutes, add 5 minutes to the clock and proceed to:

7-5-3:
Bar-facing burpees
Squat snatches (185/125)

If completed before 15 minutes, add 5 minutes to the clock and proceed to:

5-3-1:
Bar-facing burpees
Squat snatches (225/155)
+
(Rest 10-15 min – do 1 min assault bike intervals @ 50% during rest)
+
For time:
105-90-75-60-45-30-15 double-unders
3-6-9-12-15-18-21 toes-to-bar
+
(Into)
+
10 min assault bike @ Z1

17.02.16

27 thrusters (95/65) @ 90%
27 row calories @ 50%
21 thrusters (95/65) @ 90%
21 row calories @ 50%
15 thrusters (95/65) @ 90%
15 row calories @ 50%
9 thrusters (95/65) @ 90%
9 row calories @ 50%
+
(Rest 5-10 min)
+
27 thrusters (45/35) @ 50%
27 row calories @ 90%
21 thrusters (45/35) @ 50%
21 row calories @ 90%
15 thrusters (45/35) @ 50%
15 row calories @ 90%
9 thrusters (45/35)
9 row calories @ 50%
+
(Rest 5-10 min)
+
10 min AMRAP:
9 double DB ground-to-overhead (50/hand – 35/hand)
12 assault bike calories
15 wall balls (20 to 10’/14 to 9’)

17.02.15

REST DAY