May 6th — May 11th, 2019

Monday

 Iron

Back Squat

4-6 reps every 3 min by 15 min (5 sets)

Set 1– 60-65%

Set 2– 65-70%

Set 3– 70-75%

Set 4– 75-82.5%

Set 5– 82.5-87.5%

 

Performance and Fitness

16 min AMRAP

12/9 cal Assault Bike

5 Burpee Pull Ups

60ft OH Plate Walking Lunges 45/25#

3 Handstand Wall Runs

*Rx+ wears Weight Vest

 

Tuesday  

4 rounds for total time

Prowler 40 yards (20/20 yards) (180/140 Rx+)(90/50 Rx)

Run 400m

Row 500m

Rest 3 min exactly b/t rounds

 

Wednesday

Iron

Bench Press

Every 90 seconds for 15 min (5 sets)

Set 1– Tempo Bench Press 6-8 reps @21x1

Set 2– Performance: Tempo Chin-Ups AMRAP @31x3 Fitness: Chin Over Bar Holds 2 reps x 20-30 seconds

 

Build

EMOM x 16 min

Set 1– Pendlay Rows 5 reps

Set 2– Dumbbell Floor Press 10 reps

Set 3– H2H Kettlebell Swings x 20 reps

Set 4– Plank Up Downs/Shoulder Taps x 20 reps

 

Thursday

20 min AMRAP

5 cal AB

100ft Farmers Carry (115/75# per hand Rx+)(75/50# per hand Rx)

5 GHD Sit Ups Rx+, 10 AB Mat Sit Ups Rx

*increase cals and GHD x 2 every round

 

Friday

For time:

20 reps Hang Power Snatch 135/95

40 reps Front Squat 135/95

60 reps Deadlift 135/95

80 reps Wall Ball Shots 30/20#

 

Saturday

12 min AMRAP

25 Double Unders

HSPU 5, 7, 9, 11…

Dips 5, 7, 9, 11…

 

Rest 6 min

 

12 min AMRAP

21 cal AB

21 Push Ups

Ryan Thompson