4 Intervals, alt A1/A2

A1. AMRAP 6
600m Run
40m Burpee broad jumps
SkiErg for calories in the remaining time

A2. AMRAP 6
600m Run
40 Wall balls @ 9/6kg (20/14lbs), 10’ target
Row for calories in the remaining time

– Rest 2:00 between intervals –

Overview. Run / burpee or wall ball / machine intervals around threshold pace. Longer duration per interval but same volume as last week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 6 minutes. The run should be at a pace you could hold for 3+km. Push for fast burpees and unbroken wall balls, then the machine work should be strong but controlled – not an all-out sprint, a pace you can maintain consistently until the 6 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.

Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Burpee broad jump → 20 Burpees
Wall balls → Lighter ball as needed to keep these unbroken
SkiErg/Row → BikeErg or Air bike for calories

Upper Body Pump
5 x 10-12
Bench
Banded Pull Up

24-18-12-6 reps, for time of:
Alternating Dumbbell Hang Clean & Jerk, 22.5/15 kg
Toes-to-bar

Timecap: 15 mins

Shoulder Press

3-3-3-2-2-2-1-1-1

Go Every 2:00

"DT"
5 rounds for time of:
12 Deadlifts,
9 Hang Power Cleans,
6 Push Jerks,

Weight @ 70/47kg

Timecap : 15 mins

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Jerk ], pick load

Every 1 min for 10 mins.
Weight @ 70-75%

3 kierrosta aikaa vastaan

30 Tuplaa
20 Pistoolikyykkyä (10+10)
30 Istumaannousua
200m Juoksua (kone)

*use straps

6@75%, 6@80%, 6@85%, sn-%, rest btw sets 2min

Spades - Goblet Squats
Clubs - Burpees
Diamonds - Sit-Ups
Hearts - Push-Ups

*weight vest option

Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght Supersets:
5-5-3-3-3 front squats @35-45-55-65-75% of 1rm
5-5-3-3-3 weighted chin ups @15-25-35-45-55% of 1rm
rest 2-3 min bwn sets

Metcon
7 rounds for time
21/28/36 double unders (pick one number to hit every single round)
7 dumbbell bench press @rx db's
7 toes to bars