Week 3

January 16th, 2012

Monday
TABATA
Row
Squat
Sit Ups
Push Press
Skipping
8 intervals of
20 seconds on 10 second rest

Tuesday
A bench press
5-5-5-5
B
5 RFT
5 dips
10 knees to elbows
15 Kb swings

Wednesday
3 RFT
15 hang cleans
30 double unders
60 sit ups

Thursday

run 3 laps
30 burpee pull ups
run 3 laps
30 toes to bar

Friday
snatch
3-3-3-3
clean and jerk
3-3-3-3

Saturday
“Morrison”

50 – 40- 30- 20
Wall balls
Box Jumps
KB Swings

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