SATURDAY 01.30.2016

CONDITIONING
A. AMRAP 15:
5 Toes to Bar
10 HR Push-ups
15 KB Swings 53/35

B. at the 15:00
800m Run

FRIDAY 01.29.2016

TEST
A. Press – Build to a max in 12 min

B. Tabata Sit-ups for total reps

C. “Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

THURSDAY 01.28.2016

TEST
A. Power Clean – build to a max in 8 min

B. AMRAP 8:
Power Clean @90% of max

C. For total rowing time:
500m Row
90 sec rest
500m Row

WEDNESDAY 01.27.2016

TEST
A. Weighted Pull-up (record bwt) – build to a max in 10min – if you can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar

B. 5 Rounds for time:
7 HSPU
14 Pistols
21 Double Unders

C. In 10 min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010

TUESDAY 01.26.2016

TEST
A. Back Squat – 15 min build to a max

B. Back Squat AMRAP @85% of max (one set)

C. 2K Row for time