April 15th — 19th, 2019

Monday

CrossFit 

Performance

Metcon (Time)

5 RFT
Run 400m
50 Air Squats

Fitness

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
Run 400m
50 Air Squats

SWEAT 

Metcon (Time)

30-20-10 reps:
AbMat Sit-Ups
Kb Russian Swings 24kg/16kg/8kg
Air Squats

Snatches (alt. arms) 35/20#

 

Tuesday

CROSSFIT 

Iron

A1: Bench Press (4 x 10 reps @55-60% start)Building in load

A2: Elevated Ring Rows (4 sets x 8-10 reps)Tempo@40x1

Performance and Fitness

Metcon (3 Rounds for reps)

4 min AMRAP
27/19 cal row
27 CTB Pull Ups Rx+; Kipping Pull Ups Rx
27 Burpees

Rest 2 min

4 min AMRAP
21/15 cal row
21 T2B
21 Burpees

Rest 2 min

4 min AMRAP
15/10 cal Row
15 Kipping Pull Ups Rx+; Jumping Pull Ups Rx
15 Burpees

SWEAT 

Metcon (Time)

For time:
30 Jumping Pull-Ups
20 Single Arm Dumbbell Push Press 50/35/20#
10/7 cal AB
10 Push-Ups
…then…
30 Single Arm Dumbbell Push Press 50/35/20
20/14 cal Assault Bike
10 Jumping Pull-Ups
10 Push-Ups
…then…
30/21 cal AB
20 Jumping Pull-Ups
10 Single Arm Dumbbell Push Press 50/35/20#

10 Push-Ups

 

Wednesday  

 CROSSFIT

Performance and Fitness

Metcon (4 Rounds for time)Every 9 min by 36 min (4 sets)
Ski 500m
Bike 1k

Run 400m

SWEAT 

Metcon (AMRAP - Rounds and Reps)

30 min AMRAP; every 5 min run 200m; workout starts with a 200m run
10 Alternating Front Rack Torpedo Reverse Lunges 50/35/20
60 Jump Rope Singles
15 Torpedo Hang Squat Cleans 50/35/20#

 

Thursday

CROSSFIT 

Iron

Deadlift (5 reps every 3 min by 18 min (6 sets))Set 1– 55-60%
Set 2– 60-65%
Set 3– 65-70%
Set 4– 75-80%
Set 5– 85%
Set 6– 85%+

Build

Metcon (No Measure)Every 90 seconds by 18 min
Station 1– Russian Kb Swings 16-20
Station 2– Alternating Front Foot Elevated Goblet Reverse Lunge 16 reps (8/8)
Station 3– Box Jump Step Down 6-8 reps

SWEAT 

Metcon (6 Rounds for time)

Every 4 min for 24 min (6 cycles)
30 Mountain Climbers
10 Matador Knee Raises
15 Box Jump Step Down
10 Supinate Ring Row (single ring)
7 Burpees

 

Friday

CROSSFIT 

Performance and Fitness

Metcon (AMRAP - Rounds and Reps)EMOM 30 min –
min 1 – WB x 20 – 30/20# Rx+; 20/30 Rx
min 2 – Row 18/15 cals Rx+; 12/9 Rx
min 3 – PJ x 5-7 reps –185/155# Rx+; 135/95#
min 4 – Double Unders 45 reps Rx+; 25 Rx
min 5 – GHD Sit Ups 15 reps Rx+; Ab-Mat 20 reps
min 6 – REST

 SWEAT

Metcon (No Measure)

Every minute on the minute by 35 min (7 sets)
Station 1– Row 12/9 cals
Station 2– 20 Goblet Squats 24kg/16kg/8kg
Station 3– 10/7 cal Ski
Station 4– 60ft plate Push (30ft/30ft) 45/25# comp plate
Station 5– Rest 1 min

 

Saturday

White (Time)

5 Rounds for time of:
3 Rope Climbs, 15'
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011

To learn more about White click here

Ryan Thompson