April 22nd-27th, 2019

Monday

Iron

Take 20 minutes to build to today’s 1-RM Snatch

Performance and Fitness

Metcon (AMRAP - Reps)

Every minute, on the minute, for 20 minutes:
Even minutes – Row 9/7 cals Rx+; 7/5 Rx
Odd minutes – Power Snatch + Overhead Squat or Squat Snatch x 2-3 reps @75-80% of today 1RM

 

Tuesday

Performance and Fitness

Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 
400m Run 

Max Rep Pull-ups

 

Wednesday

Iron

5-7 reps every 3 min by 15 min (5 sets)

Back Squat
Set 1– 55-60%
Set 2– 60-65%
Set 3– 65-70%
Set 4– 75-80%
Set 5– 80-85%

Performance and Fitness

KarenDT (Time)

5 rounds for time:
30 reps Wall Ball Shots 20/14#
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

 

Thursday

 Performance

Metcon (AMRAP - Reps)

Every Minute on the minute by 30 min
Station 1– Double Under 40 reps
Station 2– Row 18/12 cals
Station 3– Bike 15/10 cals
Station 4– Ski 15/10 cals
Station 5– rest 2 min

Fitness

Metcon (AMRAP - Reps)

Station 1– Double Under 25 reps or Double Taps
Station 2– Row 15/10 cals
Station 3– Bike 12/9 cals
Station 4– Ski 12/9 cals
Station 5– rest 2 min

 

Friday

Iron

Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep
Build over the course of the 8 reps to today’s heavy.

Build

Metcon (No Measure)Every 90 seconds by 24 minutes (4 sets)
Station 1– 45 sec max Inverted Barbell Row
Station 2– 60ft OH carry/Farmer Carry 50/2pood
Station 3– 45 sec max BB Curls

Station 4– Nordic Hamstring Curls or Z-Curl

 

Saturday  

Partner

Metcon (AMRAP - Reps)

2 person Partner
35 min AMRAP
1 mile run (200m Intervals)
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run (200m Intervals)
300 AB Mat Sit Ups
200 Double Unders

100 Pull Ups

Ryan Thompson