PROGRAMMING 10.13.13

PROGRAMMING 10.13.13

Monday
1RM Deadlift
Finisher
15 OH Squat 95/65
Legion Run
15 Burpee Box Jumps
Stoplight Run
15 Weighted Lunges 95/65
Gate Sprint

Tuesday
Test Max Pull-ups
TGU-work up to heavy Turkish getup
Finisher
5 rounds
10 OH Swings 53/35
10 KB Snatch (5 each arm)
10 Gob Squats
10 T2B
Cash Out-Row 500 meters or 50 cal airdyne

Wednesday
1RM Military Press
Finisher
You go I go style, teams of 2
6 Gate Sprints (3 gate sprints per person)
Then….
5 Clean and Press 115/85
10 Push-ups
20 Rounds (10 rounds per person)

Thursday
1-2-3-4-5-4-3-2-1
HSPU and Pistols(each leg)
30/30/30×4 stay at the same station
Wallball/Wallsit
Mountain Climbers/Plank
Swings/Rack Hold
Flutter Kicks/Hold legs 6″ off ground

Friday
21-18-15-12-9-6-3
Burpee Pull-ups
Back Squat 95/65
Push Press 95/65
Weighted Sit-ups
Lantern Run

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