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

Friday, 4/20/18

Metcon

Metcon (Time)

For time,
800m Run

Then, 10 rounds of
10 Knee to Elbows
10 “Hug-a-twinky” (Box hip extension)

Then
800m Run

(28min)

Video

(9:32)
:Relative Height of the bar” – JTSstrength

Thursday, 4/19/18

Weightlifting

(30min)
Linear Progression Week 9

1A: Box Jumps  (10×3 36/26)

1B: Back Squat (3-3-3-3-3-3-3-3-3-3@ (WK8+15#))

1Ca: Hanging Leg raises (5×8 (after 1st-5th Working sets))

1Cb: 60 seconds Rest  (5×60 sec Rest (after 5th-10th Working sets))

Metcon

Metcon (Time)

For time,
21 Deadlift 225/155
21m (70ft) Handstand Walk
15 Deadlift 225/155
15m (50ft) Handstand Walk
9 Deadlift 225/155
9m (30ft) Handstand Walk

(13min)

Wednesday, 4/18/18

Weightlifting

(30min)
Linear Progression Week 9

1A: Weighted Pull-ups (10×3 20/15)

1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3@ (WK8+7.5#))

1Ca: Barbell Rollout (5×10 (after 1st-5th Working Sets))

1Cb: 60 seconds Rest  (5×60 sec rest (after 6th-10th Working sets))

Metcon

Metcon (Time)

For time,
400m Run
21 Thrusters 95/65
21 Pull-ups
300m Run
15 Thrusters 95/65
15 Pull-ups
200m Run
9 Thrusters 95/65
9 Pull-ups

(17min)