Monday, April 30th, 2018

Monday, April 30th, 2018
MONDAY
Metcon
For Time:
4 Thruster (165/105)
40 Double Unders
x2
8 Thruster (135/85)
40 Double Unders
x2
12 Thruster (115/75)
40 Double Unders
x2
16 Thruster (95/65)
40 Double Unders
x2
Level 2: (4 Thruster (135/95), 8 Thruster(115/75), 12 Thruster (95/65), 16 Thruster (75/55)
Level 3: (4 Thruster (115/75), 8 Thruster(95/65), 12 Thruster (75/55), 16 Thruster (55/35)
Level 4: (4 Thruster (85/55), 8 Thruster(75/45), 12 Thruster (65/35), 16 Thruster (45/25)
Accessory
Cable Crossover
TUESDAY
Strength
Every 3 Minutes For 12 Minutes: 4 Supersets Of: Max Stirct Pullups Followed By 6 – 10 Ring Dips
Level 3: Ring Dips
Level 2: Bar dips
Level 1: Banded Bar Dips
METCON

EMOM:15
Minute 1 : Max Calorie Bike in 45 Seconds
Minute 2 : Max Burpees In 45 Seconds
Minute 3 : Max Ab Matt Situps In 45 Seconds

*Score Is Total Reps
WEDNESDAY
Metcon

For Time:
Run 400 Meters 
150 Air Squats
Run 800 Meters
100 Air Squats
Run 1 Mile
50 Air Squats
*RX+ Wear A Vest
Olympic Lifting Class
A) Over Head Squat 7×1 Light
B) Find a 1 Rep Max Snatch
THURSDAY
Strength
Every 2 Minutes for 10 Minutes: 2 Deadlifts
*Goal Is To Work To A Heavy Double
*Warm Up: 5×1 Working to Your First Set Of 2
METCON

For time: 
Buy In: 15 Burpees Over The Bar 
21-15-9
Hang Power Clean (115/75)
Toes To Bar
Then.. 
Buy Out: 15 Burpees Over The Bar
FRIDAY
Skill
Hand Stand Push Up
METCON

14 Minute AMRAP:
60 Calorie Row
50 Wall Ball
40 Chest To Bar Pull ups
30 Dumbell Box Step Up (35/25)
20 Hand Stand Push Ups
*Scale For HSPU Is Push Ups
Accessory: Tabata Hollow Hold

 
SATURDAY
METCON

With A Partner!
From Minute 0-8 : Find a 5 rep max Push Press, From The Floor
Rest 1 minute
From Minute 9-19: Max Calories On The Bike
Rest 1 Minute
From Minute 20 – 30: 10 Minute Amrap
6 Devil Press (35/25) 
12 Dumbell Front Squat
SUNDAY:
ENDURANCE
“Fortitude”
30 Minute EMOM
Odd: 15 Calorie Row
Even: 15 Burpees
*Level 4: 15 Calorie Row and Burpees
*Level 3: 13 Calorie Row and Burpees
*Level 2: 11 Calorie Row and Burpees
*Level 1:  9 Calorie Row and Burpees