Run
  • 20m
  • -----
  • -----

8 rounds
A) 80yd sprint
B) Walking Prisoner Lunge x10

Strength
  • 16m

4 rounds
A) KB GTOH x10
B) Dbl KB rack walk x 100ft
C) Dbl KB farmer walk x 100ft
D) bupees x10

Strength
  • 40m

1A) TGU x 3/sd (62, 70, 80)

8 rounds, every 2:30
2A) 1st 4 weighted pullups @ 30 (6,6,6,5), 2nd 4 bw pullups (14, 12, 12, 10)
2B) Wall walks x4

9:00 AMRAP
3A) FSQ x3
3B) Push Press x6
3C) Snatch x9
3 rounds + R + A + B

Strength
  • 45m

1A) BB Power Clean x2 (115, 145, 165)

6 rounds every 2:30
2A) Dbl KB FSQ x5 (3s neg, 3s pause)
2B) Step Vertical Jump x 4

5 rounds, every 2:00
3A) SA KB Floor Press x 5, 7, 9, 7, 5/arm
3B) SA Bent Row x6/arm

2 rounds, for time
4A) BW Squats x20
4B) Pushups x18
4C) Lunge Jumps x16
4D) In and Outs x14
4E) Burpees x12
4F) Pullups x10

Run
  • 22m
  • -----
  • -----

4 rounds
1A) 100yd sprint x2
1B) 200yd sprint

disturbed275's Training Log


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