• CFRutherford

Thursday 190516

A. Take 10 min to complete 3 sets:

10-15 double KB deadlifts+30m farmers carry

Rest 30-60 seconds

Single Arm DB push press @ 31X1 x5 tough reps/ arm

Rest 30-60 seconds

X3 sets

B. For time w/ partner

Run 400m together

100 pull-ups

200 push-ups

300 squats

Run 400m together

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Friday 190517

A. Take 10 min to complete 10,8,6,4,2 strict press; building to a HEAVY double B. For time: “Running Annie” 50-40-30-20-10 Double unders Sit ups Run 200m after each set

Wednesday 190515

A. Back squats: Take 12 min to complete 5,4,3,5,4,3 reps between 75-90% B. 8 min AMRAP 4 DB snatch 50,35 5 burpee box jump ups **increase DB snatch by 2 each round Rest 4 min 8 min AMRAP Row 250m or A

Tuesday 190416

‪A. Every 90 sec complete the following:‬ ‪ Hang power snatch x 10,8,6,4,2‬ ‪ Build to a TOUGH set of 2‬ ‪ Building load from 60%‬ ‪B. For time:‬ ‪ Cash in: run 800m or row 1000m‬ ‪

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