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Forging Elite Fitness in Lynchburg, Virginia

Week in Advance – 2-01-16

Open Prep Week 5
(Work below is subject to change without notice)

Monday

15 min: Snatch – start at 70% and add 5lb until you hit heavy single.  No more than 2x misses

10 min AMRAP
14 S2O 115/65 RX 135/85 RX+
21 Wt Sit ups w/ KB on chest 53/35

Rest 5 min

10 min AMRAP
15 S2O 95/65 RX 115/85 RX+
15 T2B

Tuesday

15 min to Max Complex
Hang Clean + Clean + Front Squat

7 min AMRAP
Turkish Get Ups

Rest 5 min

Time Trial – 1000m Row rest as needed 500m Row Time Trial

Wednesday

0:00-8:00
3 rds
20 sit ups
20 alt KB Snatch 53/35

10:00-18:00
AMRAP
40 DU
4 Squat Snatch 95/65 RX 115/85 RX+
4 Bar Facing Burpees

20:00-30:00
3rds
35 Wall Balls 20/14RX 30/20RX+
7 C&J’s 135/85RX 165/105 RX +

Thursday

Floor Press 6×6 @ 84%
Superset w/
Wt Pull Ups 6×6 heavier than last week
Superset w/
Row 6x 250m ALL OUT

5rds
10 step ups
15 Push Ups
20 Bent Rows 95/65
25 Deadlifts 95/65

Friday

Squat w/ 2 sec pause – heavy single in 15 min

Front Squat – 1×20 @ 60% +5-10lbs from last week

For time:
10 Burpee Box Jumps
20 Pull Ups
30 ThrusterS 95/65
40 Lunges
30 Thrusters
20 Pull Up
10 Burpee Box Jumos

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