Week 9 | 2018
Partner Spotlight: EXO MOUNTAIN GEAR
How to Load a Pack for training:
Monday 3/5/2018
1. Back Squats, warm up 135x10, 185x10
2 Rounds:
225x8, rest 1 minute
245x6, rest 1 minute
275x4, rest 3 minutes
2. Squat Snatches Touch and Go
95x5,115x5,135x4,155x4,175x3
3. 5 Rounds for time:
50' Handstand Walk
5 Ring Muscle Ups
5 Squat Snatches 155# | 14:57
Tuesday 3/6/2018
1. TEAM of 3 For Time:
Only 1 person working at a time
120 Calorie Assault Bike
75 Thrusters 95#
10 Legless Rope Climbs
120 Calorie Assault Bike
75 Snatches 115#
10 Legless Rope Climbs
120 Calorie Assault Bike
75 C&J 135#
10 Legless Rope Climbs | 33:19
2. Accessory 3 Rounds Not for time:
10 Reverse Hypers
10 GHD Leg Raises
1 Arm DB Push Press x10 Each Arm 60#
Wednesday 3/7/2018
1. Running Intervals on TRUEFORM treadmill
:30 second walk | :30 second Run for 20 minutes
Thursday 3/8/2018
REST DAY
Friday 3/9/2018
18.3 2 rounds for time (14 minute time cap):
100 dubz
20 OHS 115#
100 dubz
12 ring muscle ups
100 dubz
20 DB Snatches Alternating 55#
100 dubz
12 bar muscle-ups | 690 reps
Saturday 3/10/2018
1. Moved 9 loads to the storage unit (we sold out house)
2. Partner Workout:
20 Min AMRAP
10 rounds each:
200m run while partner does max effort calories assault bike
...remaining time max reps of chirpees (5 per person then switch)
Score: 182 cals on the bike and we did 84 chirpees total.
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