Monday, 4/1/19

Metcon

Metcon (AMRAP – Reps)

EMOM 16
Min 0,4,8,12 – 12 Med ball cleans 20/14
Min 1,5,9,13 – 10 Box Jump 24/20
Min 2,6,10,14 – 12/10 Cal row (Scaling 10/8)
Min 3,7,11,15 – 35 Double Unders

Metcon (AMRAP – Reps)

7 x 2min Rounds of
20 Cal row or 0.4mile Bike
Max rep Abmat Sit-upsNo rest between rounds
Post total number os Sit-ups for score

(14min)

Thursday, 3/28/19

Weightlifting

WK1: Clean High Pull+Low Hang Clean & Jerk (5x(1+1)@75% of C&J)

(15min)
Target add 11#/week  if work sets >242#
Target add 5.5#/week if work sets <=242#

WK1: Front Squat (4×1@84% )

(15min)
If you don’t have 1RM FS or it has been a long time since the last 1RM, use  90% of your Back squat 1RM as FS 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
10 Pull-ups
10 SDHP 95/65

Tuesday, 3/26/19

Gymnastics

Metcon (No Measure)

Muscle up Progression
NFT
3 Rounds of
4 Ring rows with 3sec Chest to Ring Hold
4 Dynamic Ring rows
30sec Half dip hold
1 Ring Hang Warm up Cycle
– 10sec feet apart side to side
– 10sec feet together forward-backward swing

(20min)

Muscle-ups (AMRAP 2 min)

If you don’t have MU, 2 min rest

Metcon

Metcon (Time)

For time,
3 rounds of
21 cal row
12 HSPU
3 Rope climb from seated position

(15min)

Monday, 3/25/19

Weightlifting

WK1: Snatch ((from low block) 5×2@80%)

(15min)
*Bar starts around mid shin
Target add 11#/wk if work sets are > 220#
Target add 5.5#/wk if work sets are <= 220#

WK1: Pause Back squat (4×3@70%)

Come to a complete stop in the bottom of the squat and hold for 2 seconds

(15min)
Target add 22# if work sets > 330#
Target add 11# if work sets <= 330#

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Push Press 135/95
Power Clean 135/95

(11min)
Scaling
(Int) 115/75
(Beg) 95/65

Thursday, 3/21/19

Weightlifting

Metcon (Weight)

EMOM 7
Clean Double @90% of 1RM C&J

Record weight and total reps

Metcon

Metcon (Time)

For time,
100ft HS-walk
9 Squat cleans 185/135
75ft HS-Walk
12 Squat cleans
50ft HS-Walk
15 Squat cleans
25ft HS-Walk

(28min)
Scaling
25ft HS-Walk= 2 Wall walk= 50ft Bear crawl