DEMO Training Week

Remember The Titians 

For time:

60 Toes to bar

(Every 2 Minute on the Minute

12/10 Calorie Assault Bike. (including 0:00))

rest until 12:00

75 Wall Ball (20/14)

(Every 2 Minute on the Minute

12/10 Calorie Assault Bike (including 0:00))

Partner Workout For Time:

20 Power Cleans (115/65)

600m Run 

20 Power Cleans (135/85)

60 Pull-ups 

600m Run 

20 Power Cleans (155/105)

80 Wall Balls (20/14)

60 Pull-ups 

600m Run 

20 Power Cleans  (175/155)

100 Burpees 

80 Wall Balls 20/14 

60 Pull-ups 

600m Run 

20 Power Cleans  (195/125)

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets

Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2

Front Squat - 70% x 3 x 5

Good Morning - 3x5

Bench Press 

15 mins to find a 1RM 

DB chest Flys 

4 x 12 

Bent Over Back-Rows (BB)

4 x 10 Alternating grip Each Set

Surpine Row 

3 x 12   

Decline Push-ups 

4 x Max reps each set