Week of 8/10 Training:
Monday:
Body weight:
4 Rds
60 Mountain Climbers
20 Jumping Lunges
20 Burpees
20 V-Ups
Full Gym:
4 Rds
20 Cal Assault Bike
20 Front Squats @ 115/85
20 Burpee Over Bar
20 V-Ups
Tuesday:
Body weight:
Run
4 Rds
1K Easy Run
1K Mile Pace
Full Gym:
4 Rds
800M Row
1K Run
3K Bike
*High end of a conversational pace for all
Wednesday:
Body weight:
50 Jumping Squats
50 Push Ups
50 Chair Dips
50 Push Ups
50 Jumping Squats
Full Gym:
50 Cal Row
50 DB Snatch @ 50/35
50 Ring Dips
50 DB Clean & Jerk
50 Cal Row
*DB movements are single arm, alternating after every rep
Thursday:
Body weight:
30M AMRAP
Max Sit Ups
*Every 5 minutes run 400M starting @ 0:00
Full Gym:
30M AMRAP
Max GHD Sit Ups
*Every 5 minutes run 400M starting @ 0:00