Strength
5x2 Back Squat
AM Workload
"Kalsu"
100 Thrusters @135#
Perform 5 Burpees at the start of each Minute until you complete the 100 Thrusters
PM Workload
3 Rounds:
30 Seconds Max Effort Airdyne
12 Toes to bar
15 Ring dips
*rest after each round (rest time = time it took to complete the round)
**NO PACING
Rest 5 Min
1 Round:
250m Ski Erg
25 Toes to Bar
25 Ring dips
*no pacing
rest 10 min
18 Minutes of 30 sec on/30 sec rest Airdyne
Monday, August 12, 2013
8/11/13: Sunday Session
AM Workload
1 Minute Max Effort Muscle-ups
rest 5-15 min
7 min AMRAP:
3 Bar Muscle ups
6 Clean and Jerks @ 135#
9 Box Jumps @30"
PM Workload
6,000m Ski-Erg Straight into 1 Mile Sled pull @ walking pace with 90#.
1 Minute Max Effort Muscle-ups
rest 5-15 min
7 min AMRAP:
3 Bar Muscle ups
6 Clean and Jerks @ 135#
9 Box Jumps @30"
PM Workload
6,000m Ski-Erg Straight into 1 Mile Sled pull @ walking pace with 90#.
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