Monday:
“Omar”
For time:
10 Thrusters, 95/65
15 Bar-facing burpees
20 Thrusters, 95/65
25 Bar-facing burpees
30 Thrusters, 95/65
35 Bar-facing burpees
Tuesday:
3-2-2-2-1-1-1-1-1 reps Weighted pull-ups
Wednesday:
Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters
Rest the remainder of each five minute period.
Post 200 meter sprint times
Thursday:
3-2-2-2-1-1-1-1-1 reps Back Squat
Friday:
Three rounds for time of:
Run 400 meters
15 second Single arm hang, right arm
5 Turkish Get-up, left arm, 45/35
15 second Single arm hang, left arm
5 Turkish Get-up, right arm, 45/35
30 second L-sit hold
***Contact Jake if you’re interested in doing some fun training runs for the Tough Mudder***
If you are away here are TRAVEL WORKOUTS:
Monday:
10 Towel Thrusters
15 Bar Facing Burpees
20 Towel Thrusters
25 Bar Facing Burpees
30 Towel Thrusters
35 Bar Facing Burpees
Tuesday:
3-2-2-2-1-1-1-1-1 Slow Pull Up Negatives
Wednesday:
Every 5 Minutes for 6 Rounds:
Sprint 200,
Run 400
Rest for Remainder of Time
Thursday:
Hold Bottom of Squat Position for:
30 Seconds
1 Minute Rest
3 Rounds of
45 Second Hold
1:30 Rest
5 Rounds of:
1 Minute Hold
2:00 minute Rest
Friday:
3 Rounds for Time:
400m Run
Right Arm Hang 15 Seconds
5 Water Bottle Left Arm Turkish Get Ups
Left Arm Hang 15 Seconds
5 Water Bottle Right Arm Turkish Get Ups
30 Second L-Sit Up Hold
