Friday, April 18, 2014

4-18-14



PM FRIDAY WORKLOAD 


8 minutes to complete:
300m run with 70# kettle bell
300m run w/o kettle
-Max reps KB Swings remaining time
*5 toes to bar for every time you break (break = every time you stop swinging, even if still holding it or put kb down)

-Rest 2 minutes-

8 minutes to complete:
300m Medball run (20# MB)
300m run w/o MB
-Max Reps Wallballs remaining time
*5 Box jump overs (30") every time you break (break = every time you stop moving, even if you are still carrying MB or if you drop medball)

-Rest 2 minutes-

8 minutes to complete:
600m run
-Max reps burpees remaining time
*10 OH walking lunges with MB every time you get 20 burpees (ie do lunges at 20 reps, 40 reps, 60 reps, etc. until 8 minutes are up)

-Rest 15-30 minutes-

5x1 backsquat 
*rest as much as you need between sets
Build from 135# until you feel like you get to a good starting weight, then count your sets from there. 

Rest 10 Min

20 Rep Back squats with 325#

rest 2 min

Max effort bar muscle ups in 1 set

rest 5 minutes

Barbell Circuit - each movement with 45# barbell
2 minute amrap
snatch grip behind neck presses 
rest 1 min
2 minute amrap upright rows 
rest 1 minute
2 minute amrap bicep curls
rest 1 minute
2 minute amrap bench press

**DO NOT DROP BAR until the 1 minute scheduled rests.