March 25th — March 30th, 2019

Monday  

 Iron

Deadlift

(6 sets x 4 reps @80-85%; rest 2-3 min b/t)

Performance

Metcon (5 Rounds for time)

5 Sets of 90 sec complete
7/7 KB Clean and Jerk 2/1.5 pood Rx+; 1.5/1 pood Kb Swings
9 American KB Swings Same weight
Rest 90 sec

Fitness

Metcon (5 Rounds for time)

5 Sets of 90 sec complete
7/7 Hang Db Clean and OH 50/35# Rx+; 35/20 Rx
9 Russian KB Swings 1.5/1 pood
Rest 90 sec

 

Tuesday

 Performance and Fitness

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
80 Double Unders Rx+; 45 Rx; 100 Singles Scaled
30 Air Squats
12 CTB Pull Ups Rx+; Pull Ups Rx; Jumping Scaled

Rest 6 min

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
25 Slam Balls 30/20 Rx+; 20/12 Rx
16 Step Ups 24/20"
5 Ring Muscle Ups Rx+; Bar Muscle Up Rx; Ring Row (10 reps) Scaled

 

Wednesday

Iron

Hang power snatch + power snatch

(Every 2 min x 16 min (8 sets))

**Building in Load

Performance and Fitness

Metcon (AMRAP - Reps)20 min EMOM
Station 1– 10 reps Hang Power Snatch 95/65# Rx+; 65/45 Rx
Station 2– 20 Push Ups Rx+; 12 Push Ups Rx
Station 3– 300m/200m Row Rx+; 200/150m Rx

Station 4– Rest

 

Thursday

 Metcon (6 Rounds for time)

Every 6 min x 36 min for time:
Bike 10/8 cals
Row 12/9 cals
Run 200m
Ski 12/9 cals
10 reps Burpees

 

Friday

 Iron

A: Back Squat

(6, 4, 2, 6, 4, 2; Every 3 min x 18 min)

*Set 1 – 6 reps @ 70-75%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 rep @ 80-85%
*Set 4 – 6 reps @ 75-80%
*Set 5 – 4 reps @ 80-85%
*Set 6 – 2 rep @ 85-90%

Build

B1: Db Reverse Lunge 12-16 reps x 3 sets; rest 1-2 min
B2: Barbell Glute Bride 10-12 reps x 3 sets; rest 1-2 min

Performance and Fitness

C: Metcon (3 Rounds for calories)

Every 30 sec x 3 min (3 sets)
Max AB cals

 

Saturday

 Partner

Metcon (Time)

In Teams of 3:
1200m Run (Alternate Every 200m)
75 Power Cleans 115/75# Rx+; 95/55 Rx
100 Toes to Bar Rx+; Hanging Knee Raises Rx
1k Run (Alternate Every 200m)
50 Power Cleans
75 Toes to Bar
800m Run (Alternate Every 200m)
25 Power Cleans
50 Toes to Bar
400m Run Together

Ryan Thompson