WEEK OF 1/15/2018

Monday

Strength
6 x 30 seconds work/rest:
DB Box Rows
Jump Rope

Conditioning
EMOM for 9 minutes:
Minutes 0-3: 3 DB Front Squats, 2 DB Push Press, 1 DB Thruster
Minutes 3-6: 4 DB Front Squat, 3 DB Push Press, 2 DB Thruster
Minutes 6-9: 5 DB Front Squats, 4 DB Push Press, 3 DB Thruster

Tuesday

Strength
5 sets:
12 KB Swings
3 Burpees
rest 1 minute between sets

Conditioning
AMRAP in 15 minutes:
Run 120yds
20 MB Abmat Situps
10 Pushups

Wednesday

Strength
EMOM for 10 minutes:
3 Pullups
3 Bar Dips

Conditioning
Row 500m
Sled Push 5 Lengths
Row 400m
Sled Push 4 lengths
Row 300m
Sled Push 3 lengths
Row 200m
Sled Push 2 lengths
Row 100m
Sled Push 1 length

Thursday

Strength
4 x 10 reps:
Barbell Romanian Deadlifts
Barbell Lunges

Conditioning
Tabata Mash-Up
Barbell Curls
DB Tricep Overhead Extensions
DB Lateral Raises