Wednesday, August 1, 2018

Warm-up:

  • Run or Jump Rope
  • Shoulder Stretch with Band
  • PVC Pass-thru
  • 1×10 Lunge
  • 1×10 Lunge with twist/reach
  • 50′ Inchworm Walkout
  • Leg Swing – Front to Back
  • Leg Swing – Side to Side
  • 2×8 Strict Press
  • 2×5 Overhead Squat
  • 2×5 Snatch Balance
  • 3×3 Snatch Grip High Pull
  • 5×3 Muscle Snatch

 

MetCon:

Randy

1 round for time

  • 75 Power Snatch 75/53

Fitness/Recovery

1 round for time

  • 250/200 m. Row
  • 20 Wall Ball 14/8
  • 15 Push-up
  • 20 Sumo High Pull Deadlift 75/53
  • 15/10 cal. Bike

Monday, July 30, 2018

Warm-up:
1 round

  • 7 Wall Ball
  • 7 Push-up
  • 7 each arm DB Snatch

Skill/Strength:
Overhead Squat
5×5 @ 70% – EMOM

MetCon:
RX+/RX
30 min. AMRAP
every minute do;

  • 6 Wall Ball 20/14
  • 4 Hand Release Push-up
  • 2 Alt. arm Dumbbell Snatch 40/25
    ____________________________

Fitness/Recovery
20 min. AMRAP
every minute do;

  • 6 Wall Ball 14/8
  • 4 Push-up
  • 2 Deadlift 95/63

Saturday, July 30, 2018

Warm-up:

1 round

  • 7 Wall Ball
  • 7 Push-up
  • 7 each arm DB Snatch

 

Skill/Strength:

Overhead Squat

5×5 @ 70% – EMOM

 

MetCon:

RX+/RX

30 min. AMRAP

every minute do;

  • 6 Wall Ball 20/14
  • 4 Hand Release Push-up
  • 2 Alt. arm Dumbbell Snatch 40/25

Fitness/Recovery

20 min. AMRAP

every minute do;

  • 6 Wall Ball 14/8
  • 4 Push-up
  • 2 Deadlift 95/63

Friday, July 27, 2018

Warm-up:

2 rounds

  • 10 Reverse SB Wall Ball
  • 10 SB Squat Clean
  • 10 SB Wall Ball

 

MetCon:

Test #3

RX+ – 185/123

RX – 135/93

3 rounds for time

  • 400 m. Run
  • 7 Deadlift
  • 7 Power Clean
  • 7 Push Jerk

Fitness/Recovery

4 rounds for time

  • 175 m. Run
  • 7 Deadlift 75/53
  • 21 KB Swings 35/25

Thursday, July 26, 2018

Warm-up:

1 round

  • Bergeron Test
  • 30 DU

 

MetCon:

Test #2

for time

RX+ – 95/63

RX – 75/53

  • 2 rounds of Bergeron Test
  • 500/400 m. Row
  • 2 rounds of Bergeron Test
  • 500/400 m. Row
  • 2 rounds of Bergeron Test

Fitness/Recovery

18 min. AMRAP

  • 20 Flutter Kick
  • 10 Thruster 45/33
  • 20 sec. 6″ Leg Raise/Hold
  • 15/10 cal. Bike