11 May 2016 Fitness Training

11 May 2016 Fitness Training

Wednesday

Supplemental
6 Muscle Ups
Every Minute on The Minute til Failure

Strength
Shoulder Press
6 x 8
Hollow Rocks
6 x 12
Every 2 Minutes

Bench Press
6 x 8
Rope Climb
6 x 2
Every 3 Minutes

Workout of The Day
5 Rounds
14 Alternating Pistols
14 Parallette Push Ups
14 Kettlebell Swings 2.0/1.5
200 Meter Run

Supplemental Endurance
15 Rounds
AirDyne
:30 seconds on :30 seconds off

Thursday

Supplemental
6 x 5 Front Squats

Power
Hang Clean
10 x 1
Every Minute on The Minute

Workout of The Day
5 Rounds
500m Row
15 Burpees
10 Front Squats 155/105 135/95 155/85

Rest 2 Minutes

50-40-30-20-10 Double unders
25-20-15-10-5 GHDSU

Friday

Supplemental
9 x 2 Overhead Squats

Strength
Pendlay Row
7 x 5
Every 2 Minutes

Power
Split Jerks
7 x 2
Every 1:30 Minutes

Workout of The Day
20 Minute AMRAP
50 Wall Ball 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

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