Lift

Lift, Swim

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Lift: 

3x10 @50% of: 

back squat

push press

snatch

 

swim: 1600m

 

3x5: 

push up

sit ups

lunges

 

6rds @ 30% 2min max of: 

push up

pull up  

8 Miler and Lift

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8 mile run

 

3x5 @80% of: 

back squat

push press

snatch

Chest and easy run

2 mile fartlek run

 

bench press: 10, 8, 8, 6

incline bench press: 10, 8, 8, 6

dumbbe bench press: 10, 10, 8, 8

dumbbell pull over: 10, 8, 8

45 degree incline dumbbell bench press 15 reps

30 degree incline dumbbell bench press 15 reps

dumbbell bench press 15 reps

Battle Ropes!

Lift: 3x15 @65% of:

Back Squat

Push Press

Snatch

 

2 mile ruck run

 

METCON:  20min EMOM

1 min battle ropes

10 pull ups

Long Run and Lots of Lifts

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7 mile run

 

3x25 @55% of: 

overhear squat

push jerk

dearlift

Run and lots of lifts

Run and Lots of Lifts

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Run: 

1 mile warm up

3 mile tempo

1 mile cool down  

 

lift 3x30 @50% of: 

front squat

bench press

cleans

Lift, 5K, Sit Ups

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3x5 @40/50/60% of: 

back squat

push press

snatch

 

5K Run

 

2 min sit ups