April 8th — 13th, 2019

Monday

Performance and Fitness

Built With Nutrition Challenge WOD (Time)

FT
1 mile AB
30 Clean and Jerk 115/75 Rx+; 85/55 Rx
40 Bar Facing Burpee Over Bar

50 Altenaing Db Snatch 50/35 Rx+; 35/20# Rx

 

Tuesday

Performance

Metcon (Time)

10 sets for time:
Row 300/250m
Run 200m
Rest 1 min

Fitness

Metcon (Time)

6  sets for time:
Row 300/250m
Run 200m

Rest 1 min

 

Wednesday  

Iron

A1: Back Rack Lunge (3 x 8/8 (45-50% of 1RM Back Squat))

A2: Weighted Pull-ups (3 sets x 3-5 reps)

Build

C: Metcon (AMRAP - Reps)

30 sec on, 30 seconds off for 20 min
Station 1– Goblet Squats 70/53 Rx+, 53/35 Rx
Station 2– Strict Chin Up
Station 3– Alternating Jump Switch Lunges Rx+; Reverse Lunge Rx

Station 4– (Elevated Rx+) Ring Rows

 

Thursday

 Performance

Metcon (2 Rounds for reps)

12 min AMRAP
250m Ski
10 Box Jump Overs 30/24" Rx+; 24/20" Rx
45 Double Unders

Rest 4 min

12 min AMRAP
Row 250m
15 GHD Sit Ups
60ft HS Walk Rx+; 5 HS Wall Runs Rx

Fitness

Metcon (2 Rounds for reps)

12 min AMRAP
250m Ski
10 Box Jump Step Down 24/20"
50 Single Unders

Rest 4 min

12 min AMRAP
Row 250m
20 AB Mat Sit Ups
3 HS Wall Runs

 

Friday

 Iron

Every 3 min by 21 min (7 sets)
2 Power Clean 185/125 or 60-65% of your 1RM Clean
2 Squat Clean
4 Ring Muscle Ups**
**perform 6-8 dips if you do not have muscle ups

 

Saturday

Partner

Metcon (3 Rounds for reps)

10 min AMRAP
Partner 1– 15 reps Power Snatch 75/55#
Partner 2– max cals Ski Erg

Rest 5 min

10 min AMRAP
Partner 1– 25 reps Wall Ball 20/14#
Partner 2– max cals Row

Rest 5 min

10 min AMRAP
Partner 1– 20 reps KB Swings 1.5/1 pood

Partner 2– max cals AB cals

Ryan Thompson