May 13th — May 20th, 2019

Monday 

Performance

3 rounds for time:

12 Bar Muscle Ups

25 Burpees

50 Air Squats

25cal Row

 

Fitness

16 min AMRAP

15 Pull Ups (CTB Rx+)

20 Burpees

30 Air Squat

25/17 cals Row

 

Tuesday

Iron

1 Power Clean + 1 Strict Press +2 Push Press + 3 Push Jerk

Men Start @ 50% of C/J

Women Start @ 45% of C/J

 

Partner

14 min AMRAP

Female/Female 100cals; Male/Female 150cal; Male/Male 200 cals

AMRAP Clean and Jerk in time remaining

 

Wednesday

Performance and Fitness

Every 5 min x 6 sets

Double Under 30 reps

Ski 15 cals

Double Under 30 reps

Run 200m

 

Thursday

Iron

Deadlift

85%x3,

drop 15% x 5 x 2

 

Build

Every 90 sec

Set 1– Landmine Single Leg Deadlift 8-10 R/L

Set 2– Accumulate 45 sec L-Sit

Set 3– 20 reps Russian Kettlebell Swings (Banded Rx+)

 

Friday

Open 19.3 Unchained

For time: 

200ft Overhead Walking Lunge 50/35#

50 Box Step Ups 50/35#

50 HSPU

200ft HS Walk

 

Saturday

Partner

For time: 

1 sets

30 D-Ball Over Shoulder

60 Toes To Bar*

90 cal Assault Bike

2 sets

15 D-Ball Over Shoulder

30 Toes To Bar*

45cal Assault Bike

3 sets

10 D-Ball Over Shoulder

20 Toes to Bar*

30 cal Assault Bike

*Partner A hold D-ball at chest while Partner 1 is working.  No B’s or 2’s.

Ryan Thompson