Week of 2/15/15

Lifestyle:
WEEK 8 - New template coming next week
Don’t forget to log your food!

Day 1 
4 sets:
A1. Single Leg RDL 10/leg; rest 1 min
A2. Bench Press x 8; rest 1 min

3 sets:
B1. GH Raise x 10 @ 30x2; rest 1 min
B2. Push-ups on tire x max reps (beat last week); rest 1 min

+
EMOM 16 min
Odd - 8 burpees
Even - 8 Heavy Russian KBS (HEAVY!)

Day 2
For Time At 80%:
25 Goblet Squats
50 Alternating DB Snatch
75 row cals
100 abmat sit ups
+
AD 10-15 min, go hard for 12 seconds on the top of every minute

Day 3
3 sets:
A1. Goblet Squat x 15; rest 1 min (if you can do this easily, you aren't using enough weight)
A2. Scap Pull-ups (wide grip) x 10-15; rest 2 min

3 sets:
B1. Laying Glute Bridge with 5 sec iso hold at top x 10; rest 1 min
B2. Barbell Row x 8; rest 2 min
+

75 walking lunges (no weight)

40 KBS

25 ring rows

40 KBS 

75 walking lunges

Day 4

21,18,15,12,9,6,3 rep rounds for time:

Box Jumps - 20/14"

Push Ups

Monster Walks x 3 sets of 15/side

+
Work on pull-ups if time

Day 5

3-4 sets @80%

Row 500m

15 Back Extensions

15 GHD Situps

15 KBS

Rest 3 minutes between sets

Day 6

In teams of 2, partition for time:

Row 1k together

100 DB Thrusters

80 KBS

150 Situps

Row 1k

Performance:

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