60s Ski Erg
60s rest
60s Sandbag over shoulder @ moderate weight (Not heavy - keep it moving steady)
60s rest
60s AB
60s rest
60s Burpee jumping pull ups
60s rest x 4-5 sets by feel
+
20 Minute AB easy pace
Kept Ski over 1200 and got 20 Cals for 4 rounds
Kept 12 Sandbag tosses at 100lbs for 4 rounds
Kept 480-530 watts to get 15 Cals for 4 rounds
Kept 12 Burpee Pull Ups for 4 rounds
Kept 12 Sandbag tosses at 100lbs for 4 rounds
Kept 480-530 watts to get 15 Cals for 4 rounds
Kept 12 Burpee Pull Ups for 4 rounds
Thursday: Rest
Complete REST
Friday:
3 Minute AB warm up
2 Minute Dynamic Mobility x 3 sets
+
25FT Sled push/sprint @ moderate load; rest as needed x 3 sets
+
5 Minute AB:
2 Minute Dynamic Mobility x 3 sets
+
25FT Sled push/sprint @ moderate load; rest as needed x 3 sets
+
5 Minute AB:
30s @ high effort
30s easy
2 minute rest x 3 sets
+
20 Minute easy AB
Such a good warm up!blue and green plate for sleds
Kept close to 600 watts + or - all sets
Good idea to not use hip or quads today
Saturday:
A. Push Press; 5, 3, 1; rest as needed btw sets; start 5's at 185-205 and then build from there
B1. Weighted pull ups; 3 reps; rest 15s
B2. Toes to bar; amrap (-1; NOT until failure); rest as needed x 3 sets
+
12 Minute amrap:
10 Power Snatch 135lbs
15 Calorie Row
10 HSPU
15 Calorie AB
+
6 Minute EMOM:
10 CTB Pull Ups
5 Burpees
**Both movements each minute**
+
mobility
A. 255 for 1 rep pretty easyB1,B2, 20lb vest with 21 T2B's each round
AMRAP: 3 Complete rounds. Snatch was heavy. lol, singles
EMOM: UB C2B's and no issues with burpees. Each minute as just around 30 seconds
Sunday: Rest
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