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5 x 5:00 TT, spin/rest 3:00 (bike)

Bike: 5 x 5:00 TT, spin/rest 3:00 Post distance covered.

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6 x 600m, rest 90 seconds (run)

Run: 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds. Post time per round.

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6 x 750m, rest 90 seconds (row)

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds. Post time per round.

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3 x 300m (swim)

Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats.

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Movements

Bike Rest Run Row Swim

Gym Activity

  • Profile Photo
    William Welsh
    Dec 18, 2014
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    AMReps in 30 mins: 1 Clean & Jerk, 185 lbs | 1 rep 2 Muscle-ups | 2 reps 1 Clean & Jerk, 185 lbs | 1 rep 3 Box Jump (30 in.)s | 3 reps 2 Muscle-ups | 2 reps 1 Clean & Jerk, 185 lbs | 1 rep 4 Hang Squat Snatches, 95 lbs | 4 reps 3 Box Jump (30 in.)s | 3 reps 2 Muscle-ups | 2 reps 1 Clean & Jerk, 185 lbs | 1 rep 5 Burpee (Bar Facing)s | 5 reps 4 Hang Squat Snatches, 95 lbs | 4 reps 3 Box Jump (30 in.)s | 3 reps 2 Muscle-ups | 2 reps 1 Clean & Jerk, 185 lbs | 1 rep 6 Push Press, 95 lbs | 6 reps 5 Burpee (Bar Facing)s | 5 reps 4 Hang Squat Snatches, 95 lbs | 4 reps 3 Box Jump (30 in.)s | 3 reps 2 Muscle-ups | 2 reps 1 Clean & Jerk, 185 lbs | 1 rep 7 Pistols (Alternating Legs)s | 7 reps 6 Push Press, 95 lbs | 6 reps 5 Burpee (Bar Facing)s | 5 reps 4 Hang Squat Snatches, 95 lbs | 4 reps 3 Box Jump (30 in.)s | 3 reps 2 Muscle-ups | 2 reps 1 Clean & Jerk, 185 lbs | 1 rep 8 Toes-to-bars | 8 reps 7 Pistols (Alternating Legs)s | 7 reps 6 Push Press, 95 lbs | 6 reps 5 Burpee (Bar Facing)s | 5 reps 4 Hang Squat Snatches, 95 lbs | 4 reps 3 Box Jump (30 in.)s | 3 reps 2 Muscle-ups | 2 reps 1 Clean & Jerk | 1 rep 9 Wall Balls, 20 lbs, 10 ft | 9 reps 8 Toes-to-bars | 8 reps 7 Pistols (Alternating Legs)s | 7 reps 6 Push Press, 95 lbs | 6 reps 5 Burpee (Bar Facing)s | 5 reps 4 Hang Squat Snatches, 95 lbs | 4 reps 3 Box Jump (30 in.)s | 3 reps 2 Muscle-ups | 2 reps 1 Clean & Jerk, 185 lbs | reps 10 Chest-to-bar Pull-ups | reps 9 Wall Balls, 20 lbs, 10 ft | reps 8 Toes-to-bars | reps 7 Pistols (Alternating Legs)s | reps 6 Push Press, 95 lbs | reps 5 Burpee (Bar Facing)s | reps 4 Hang Squat Snatches, 95 lbs | reps 3 Box Jump (30 in.)s | reps 2 Muscle-ups | reps 1 Clean & Jerk, 185 lbs | reps 11 Handstand Push-ups | reps 10 Chest-to-bar Pull-ups | reps 9 Wall Balls, 20 lbs, 10 ft | reps 8 Toes-to-bars | reps 7 Pistols (Alternating Legs)s | reps 6 Push Press, 95 lbs | reps 5 Burpee (Bar Facing)s | reps 4 Hang Squat Snatches, 95 lbs | reps 3 Box Jump (30 in.)s | reps 2 Muscle-ups | reps 1 Clean & Jerk, 185 lbs | reps 12 Front Squats, 185 lbs | reps 11 Handstand Push-ups | reps 10 Chest-to-bar Pull-ups | reps 9 Wall Balls, 20 lbs, 10 ft | reps 8 Toes-to-bars | reps 7 Pistols (Alternating Legs)s | reps 6 Push Press, 95 lbs | reps 5 Burpee (Bar Facing)s | reps 4 Hang Squat Snatches, 95 lbs | reps 3 Box Jump (30 in.)s | reps 2 Muscle-ups | reps 1 Clean & Jerk, 185 lbs | reps
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    Joe Gentile
    Dec 17, 2014
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    Did singles instead - mostly DU practice
    AMReps in 10 mins: Run, 400 m | reps 100 Double Unders | reps Run, 400 m | reps 100 Double Unders | reps
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    Joe Gentile
    Dec 17, 2014
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    Did 18 @ 45# 1st Minute - 15 @ 75# 3rd Minute & 24 total @ 105# final sets
    18 Overhead Squats 45 lbs 1 min Rests 1 min 15 Overhead Squats 75 lbs 1 min Rests 1 min 24 Overhead Squats 105 lbs 1 min Rests 1 min 0 Overhead Squats 135 lbs 1 min Rests 1 min 0 Overhead Squats 165 lbs 1 min Rests 1 min 0 Overhead Squats 195 lbs 1 min Rests 1 min
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    Joe Gentile
    Dec 17, 2014
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    with foam boxes - made a huge difference mentally
    Sets 1 Box Jump | 45 in
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    Brett Erickson
    Dec 17, 2014
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    Sets 5 Back Squats | 85 lbs 5 Back Squats | 105 lbs 3 Back Squats | 125 lbs 3 Back Squats | 145 lbs 3 Back Squats | 155 lbs 7 Back Squats | 175 lbs
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    William Welsh
    Dec 16, 2014
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    Sets 1 Power Clean | 225 lbs
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    William Welsh
    Dec 16, 2014
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    Sets 1 Back Squat | 285 lbs
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    William Welsh
    Dec 16, 2014
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    Sets 1 Jerk | 225 lbs
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    William Welsh
    Dec 16, 2014
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    Sets 1 Clean | 225 lbs
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    William Welsh
    Dec 16, 2014
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    Sets 1 Snatch | 150 lbs
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