December 7-13

Day 1 Tuesday 
20 min AMRAP
Front Squats @ 65# 41 total reps
Pull Ups @ 60# assistance 45 total reps
**This is going to be a pretty challenging 3 weeks.  To be honest I’m experimenting a little with this type of training.  It’s geared towards building muscle and weight loss so we’ll see. 
**We’re using your 10RM’s for some of it and it’s an AMRAP.   No set reps or sets, you’re just trying to get as much work done as possible alternating back and forth for 20 min.  I would start with 5 or 6 reps at a time and decrease as you fatigue.  Count your total reps at the end and record that.  We’ll try to beat that next week.  
**It should NOT feel like a conditioning amrap b/c it’s more strength based

To be honest, towards the beginning it did feel like a conditioning AMRAP, but I could tell towards the end that it was more strength because my legs were wobbly and I was resting due to that and not breathing. Definitely harder on the legs than arms. 
+
rest about 5 min
+
10 min AMRAP
Front Rack Lunges w/ 35# 70 total reps
Tricep Press downs 25#, 70 total reps

Day 2 Saturday 
Sprint 200m, rest 2 min x 5

54, 49, 50, 54, 53 seconds
+
Run 800m, rest 3 min x 5

5:10, 5:07, 5:12, 5:22, 5:15

Oh my gahhh torture. So hard. Legs tight from dead lifts already. Plus end of the week. So hard.

Day 3 Friday 
20 min AMRAP
Dead lift @ 125# 49 total
CG Bench Press @ 65# 49 total
+
rest about 5 min
+
10 min 
Wtd Step Ups, 20# 81 total
Bicep Curls, 20#/hand 45 total

Day 4 Wednesday 
15 min AMRAP
Run 200m
7 Burpees
7 Bent Rows w/ 25#

4+1 run
+
23 sec Air Dyne ALL OUT
rest 2:37
x 4

Done. 

Day 5 Thursday 
Run 1 mile
rest 4 min
x 5   

11:18, 11:23, 11:18, 11:18, 10:40