Monday, 4/30/18

Technique

Metcon (No Measure)

Rope climb practice

(7min)

Metcon

Metcon (AMRAP – Reps)

EMOM 8
MInute 0,2,4,6 – 15 Wall Ball shots 10ft/9ft 20/14#
MInute 1,3,5,7 – 10 Burpee box jump

Post total reps of WBs and Burpee box jumps.

Metcon (Time)

For time,
5 Rounds of
35 Double unders
200m Run

(14min)
If you don’t have DU, do 105 Singles.

Saturday, 4/28/18

Weightlifting

Push Jerk (Work up to a heavy triple)
(10min)

Metcon

Pheezy (Time)

3 Rounds for time of:
5 Front Squats, 165#
18 Pull-ups
5 Deadlifts, 225#
18 Toes-To-Bar
5 Push Jerks, 165#
18 Hand Release Push-ups

In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010
To learn more about Pheezy click here
(30min)

Friday, 4/27/18

Weightlifting

(30min)
Linear Progression Week10

1A: Box Jumps  (10×3 36/26)

1B: Back Squat (3-3-3-3-3-3-3-3-3-3@(WK9+5#))

1Ca: V-ups  (5×15 after 1st-5th working set)

1Cb: 60 seconds Rest  (5x60sec rest after 6th-9th working set)

Metcon
Metcon (AMRAP – Reps)
AMRAP 10
30 snatches 75/55
30 snatches 135/95
30 sntaches 165/115
AMRAP sntaches 210/145

Thursday, 4/26/18

Metcon

White (Time)

5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run

In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
(40min)
1 Rope climb=3 chin ups

Tuesday, 4/24/18

Weightlifting

(30min)
Linear Progression Week10

1A: American KB Swing (10×5 AHAP)

1B: Deadlift (3-3-3-3-3-3-3-3-3-3@(WK9 + 5#))

1Ca: Ab mat sit-ups  (5×16 (after 1st – 5th Working sets))

1Cb: 60 seconds Rest  (5x60sec rest )

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Back squat 225/155
KB swings 2/1.5 pood

(13min)
**Bar must be picked up from the ground