April 29th-May 4th

Monday

Performance

Every 8 minutes, for 40 minutes (5 sets), for times:
18 cal Row

15 Toes to Bar
10 Deadlifts (225/155 lbs Rx+)(155/135)
400 Meter Run

Fitness

Every 10 minutes, for 40 minutes (4 sets), for times:
18/12 cal Row

15 Toes to Bar/Rings or 20 Matador Knee Raises
10 Deadlifts (225/155 lbs Rx+)(155/135)

400 Meter Run

 

Tuesday

Iron 

Every minute, on the minute, for 5 minutes:

Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%


Rest one minute, and then…


Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 –


Performance and Fitness 

FT

18-15-12-9

Thruster 95/65#

AB cals

 

Wednesday

Every min on the minute for 20 min (5 sets)

Station 1– Row 15/12 cals

Station 2– L-Pull Ups 5-7 reps Rx+; Strict Pull Ups 3-5 reps Rx

Station 3– Ski 12/9 cals

Station 4– Rope Climb 2 reps Rx+; 1 rep Rx

 

Thursday

Performance 

22 min AMRAP

13 Squat Clean 135/85

20 Push Ups

11 Squat Cleans 155/105

20 Push Ups

9 Squat Cleans 185/125

20 Push Ups

7 Squat Cleans 205/145

20 Push Ups

5 Squat Cleans 225/155

20 Push ups

3 Squat Cleans 245/165

20 Push Ups

1 Squat Clean 275/175

 

Fitness 

 

Friday
  

Performance and Fitness 

For time:

30 TGU (1.5/1 Pood Rx+)(1 pood/8kg Rx)

*every 3 min run 200m

 

Saturday

Performance 

18 min AMRAP

15 Box Jump Overs 24/20”

30 Pull Ups

15 Burpees

20 HSPU

10 Muscle Up

Ryan Thompson