April 1st — April 7th, 2019

Monday

Performance and Fitness

Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups

15 Squats

 

Tuesday

 Iron

Every 2 minx 20 min (10 sets)
Double Unders 25 reps
Power Clean 1.1 @70-75%

Performance and Fitness

Metcon (Time)

FT
Alternating Db Snatch 50/35 Rx+; 35/20 Rx
AB Cals
10/10, 12/10, 14/10, 16/10, 18/10

 

Wednesday

Performance

Metcon (AMRAP - Reps)

30 min EMOM
Station 1– 7 reps Bar Facing Burpee Over Bar
Station 2– 10 reps Toes to Bar
Station 3– 8 reps Front Rack Barbell Reverse Lunge 135/85# Rx+; 95/65 Rx
Station 4– Ski Erg 9/7 cals

Station 5– Rest 1 min

 

Thursday

Iron

A. Shoulder Press
(Every 3 minute, for 15 minutes (5 sets); 1 rep )
1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM, then perform the following:

B. Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

Build

C1. ½ Kneeling Press 6-8 reps x 2 sets; 4-6 x 2 sets
C2. KB Single Arm Upright Row 8-10 reps x 4 sets
C3. Front Leaning Rest 30-45 sec


 

Friday

Performance and Fitness

Metcon (Time)

3 sets for total time:
15/12 cal Row
18 GHD Sit Ups Rx+; 25 AB Mat Sit Ups Rx
12 cal row
12 D-Ball Over Shoulder 100/70# Rx+; 70/50 Rx
9 cal row
Rest exactly 2:30 b/t sets

 

Saturday

Performance

Metcon (AMRAP - Rounds and Reps)

28 min AMRAP
9 Thrusters 135/95# Rx+; 95/65# Rx
1 LLRC Rx+; 1 RC Rx
12 Bench Press 135/95# Rx+; 95/65 Rx

Fitness

Metcon (AMRAP - Rounds and Reps)

28 min AMRAP
9 Db Thrusters 35/20#
3 Strict Pull Ups
12 Bench Press 95/65#

Ryan Thompson