041619

do some sort of true cardio piece today. Runs 5k, bike 10 k or Assault bike 10 miles.

then do IM60 and IMBuild.

Everything else is up to you.

Tuesday April 16, 2019

IM60

30 minute clock(men perform in reverse order)

at 0:00

15 hspu

25 squat cleans 225/155

15 hspu

at 10:00

15 chest to bar pull-ups

50 wallballs 20/14

15 chest to bar pull-ups

at 20:00

15 dumbell thrusters 50’s/35’s

75 air squats

15 dumbbell thrusters 50’s/35’s

IM30

16 min AMRAP

400 m run or 500 m row

30 sit-ups

20 plate ground to ovhd

IMBuild

-Pause front squat plus pause Jerk to max

then 80% for 4 sets of 3

-behind the neck push press

5×5

-single leg glute bridge

5 right+5 left+5 right+5 left is one set

4 setsRead More

041519

warm up: for 5 minutes hold a steady pace and average 18+/14+ cal per minute

A. Hang power clean+Squat clean+Front Squat to max

then 3×2 at 80%

B. Class

C. 5 rounds

3 bar muscle ups+15 ghd sit-ups+50 double unders rest 1 min

Monday April 15, 2019

IM60

Strength:

Barbell Row

4×12

Team Workout(3 person teams)

20 min AMRAP 

10 russian kb swings 70/53

15/12 cal Assault bike

 

Partner completes a full round AFAP.

041219

warm up:

400 m row+30 squats 25 situps +20 wide grip push ups+15/10 strict pull-ups

mobilize

A.

1 minute on 1 minute off X 10 minutes

Run 200 m + max alt Db snatch 100/70

After 10 minutes right into:

5 rounds

Run 200 m +2/1 legless rope climb

Rest 1 minute 

24 minute cap on both pieces combined.

B. 2 rounds(1 barbell. Load and unload own weights)

5 squat cleans 185/125

4 squat cleans 205/135

3 squat cleans 225/155

2 squat cleans 245/165

1 squat clean 265/175

C. IM60

D. Weakness work… unless A-C dealt with weaknesses. Then do nothing else.