March 3rd — March 9th, 2019

Monday

Performance and Fitness

3 Cycles
4 min AMRAP
Bike 25/17 cals Rx+; 20/14 cals Rx
Ski Erg cals in time remaining
Rest 2 min b/t cycles

Rest 6 minutes

3 Cycles
4 min AMRAP
Row 750m Rx+; 500 Rx
Burpees in time remaining

Rest 2 min b/t cycles

 

BuiltWith Sweat

Metcon (7 Rounds for time)

7 Cycles:

in 4 minutes perform,
8/6 Assault Bike cals
12 ball slams 20/14#
16 air squats

rest in remainder of time

 

Tuesday

 Iron

E90 x 8 sets
10 GHD Sit Ups/ 15 AB mat sit ups
Power Clean 1.1 @65-75%

Power Clean (65-75% x 1.1 x 8 sets )

Build

EMOM x 12 min (3 sets)
Station 1– Russian KB Swings Heavy 15-20 reps
Station 2– Seated Db Z-Press 8-10 reps
Station 3– GHD HIp Extensions 15-20 reps
Station 4– Rear Delt Flys 10-12 reps

 

BuiltWith Sweat

Metcon (6 Rounds for time)

6 Cycles
8 Dumbbell Hang Power Cleans  50/35# Left Arm
8 Dumbbel Hang Power Cleans 50/35# Right Arm
6 burpees
run 200m

rest 2 minutes

 

Wednesday

 Performance

Metcon (AMRAP - Reps)

AMRAP 25 min
30 reps Pull Ups
30 reps Db Front Squat 50/35# per hand
Row 30/20 cals
15 reps Bar Muscle Up
Row 30/20 cals
30 reps Db Front Squat 50/35# per hand
Ring Muscle Ups in time remaining

Fitness

Metcon (AMRAP - Reps)

AMRAP 25 min
30 reps Kipping Pull Ups
30 reps Db Front Squat 50/35# per hand
Row 30/20 cals
15 reps CTB Pull Ups
Row 30/20 cals
30 reps Db Front Squat 50/35# per hand
AMRAP Bar Muscle Ups

Scaled

Metcon (AMRAP - Reps)

AMRAP 25 min
30 reps Jumping Pull Ups
30 reps Db Front Squat 50/35# Rx+; 35/20 Rx per hand
Row 30/20 cals
30 Reps Ring Rows
Row 30/20 cals
30 reps Db Front Squat 50/35# Rx+; 35/20 Rx per hand
AMRAP Pull Ups

BuiltWith Sweat

Metcon (No Measure)

Every Minute on the Minute x 20 min (5 sets):
Station 1 — 5 Torpedo Strict Press 50/35# + 30 jump rope Singles
Station 2 — 10 Torpedo Push Press 50/35# + 20 jump rope
Station 3 — 15 Torpedo Push Jerk 50/35# + 10 jump rope

Station 4 — Rest

 

Thursday  

 Iron

Press + Push Press + Jerk**

(1+3+5 x 4 sets; rest 2 min b/t sets)

**Jerk is preferred to be split but can be power if needed

Performance and Fitness

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Deadlift 225/155 Rx+; 185/105 Rx
Bench Press 185/105 Rx+; 135/85#
D-Ball Over Shoulder 100/70 Rx+; 70/50 Rx

BuiltWith Sweat

Five Cycles for time:

bike 12/9 cals

10 pull ups

KB swings 50, 40, 30, 20, 10 after each cycle

 

Friday

 Performance and Fitness

Metcon (3 sets for time)

3 sets @consistent effort:
Row 400m
5 HS wall Runs Rx+; 3 HS Wall Run Rx
65 DU Rx+; 50 Single Unders
rest walk 2 min

Metcon (3 sets for time)

3 sets @consistent effort:
AB 15 cals
8 burpees to 6″
Run 100m
12 alternating pistols Rx+; 12 Step Ups Rx
rest walk 2 min

 

BuiltWith Sweat 

30 minute amrap:
40 Torpedo Thrusters 35/20#
30 v-ups/tuck ups
20 DB alt snatch 35/20#
10/7 cal row

Ryan Thompson