Wednesday, April 24th, 2019

Strength

Deadlift
4x3 @72.5-77.5%
1x3+

Metcon

400m Run
20 Burpee OTB
10 C2B
500m Row
20 Handstand Push up
10 C2B
500m Ski
20 Push Jerk (135/95)
10 C2B

Rx+: 5 Bar MU (165/115)

Derrick Rousseau
Friday, April 19th, 2019

Strength

8min EMOM
Power Clean + Squat Clean

Metcon
3 RFT

10 Push Ups
5 Power Clean (175/115)

into
2 Rounds

15 Pull ups
5 Front Squat

into

5 Wall Climb
5 Squat Clean

Rx+: (205/145)
10 Handstand push up
15 C2B
5 Muscle up

Derrick Rousseau
Monday, April 15th, 2019

Strength

Front Squat
3x5@70-75%
1x5+

Metcon

For Time
40 Wall ball
8 Hang Power Snatch (95/65)
8 Burpee over the bar
30 Wall bal
l8 Hang Power Snatch
8 Burpee over the bar
20 Wall ball
8 Hang Power Snatch
8 Burpee over the bar
10 Wall ball
8 Hang Power Snatch
8 Burpee over the bar

Derrick Rousseau
Friday, April 12th, 2019

Metcon

For Time
80 Double Unders
40 Wall Balls
30 Power Snatch (75/55)
20 Burpee OTB

rest 2min

70 Double Unders
35 Wall Balls
25 Power Snatch
15 Burpee OTB

Rest 90 Seconds

60 Double Unders
30 Wall Balls
20 Power Snatch
10 Burpee OTB

Derrick Rousseau
Thursday, April 11th, 2019

Metcon

Teams of 2

4 Rounds each
250m Row
15/12 Cal Bike
200m Run

**One partner works on the machine while other partner holds 2x kettlebells in the front rack **

Partners switch after each machine until each have completed 4 total rounds

KB Rx (35/26)
Rx+ (53/35)

Derrick Rousseau
Friday, April 5th, 2019

Strength

A1) Floor Press5x3
A2) Single Arm DB/KB Row 4x8-12e Arm

Metcon

For Time
A) 12-9-6
C2B
Strict Burpee
Box Jump
rest 2min
B) 15-12-9
Pull Ups
Burpee
Box Jump Over

Derrick Rousseau
Tuesday, April 2nd, 2019

Metcon

1min AMRAP
6 Power Snatch (75/55)
6 Pull Up
6 Thruster
6 Burpee OTB

Rest 1 Min

2min AMRAP
6 Power Snatch (75/55)
6 Pull Up
6 Thruster
6 Burpee OTB

Rest 2 Min
4min AMRAP
6 Power Snatch (75/55)
6 Pull Up
6 Thruster
6 Burpee OTB

Rest 4 Min

8min AMRAP
6 Power Snatch (75/55)
6 Pull Up
6 Thruster
6 Burpee OTB

Derrick Rousseau