Monday, October 1, 2018

Warm-up:
3×5 HR Push-up
3×20″ Pull-up Hang
3×8 DB Rows
3×8 Romanian DL
Ramp-up

 

Skill/Strength:
B-O Barbell Row
5×5 @ 75%
EMOM

 

MetCon:

15 min AMRAP

RX/Fitness-Recovery

  • 5 min. Cal Row
  • 5 min. 175 m. Run
  • 5 min. Cal Bike

Saturday, September 29, 2018

MetCon:
Teams of 2
1 athlete works at a time
Split as needed
Max Reps Score
8 min rounds

  • 30/20 cal. Row/Bike each athlete
  • Wall Ball 20/14 – score

2 min. rest

  • 20 G2H 135/93 each athlete
  • Burpee Over Box 20/16

2 min rest

  • Acc. 1 min HSH each athlete
  • DU – score

2 min rest

  • 20 B-O Barbell Row each athlete
  • Push-up – score

Friday, September 28, 2018

Warm-up:
  • 3×5 Band Face Pull
  • 3×5 Slow Pause Push-up
  • 3×5 B-O Barbell Row
  • Ramp-up
 
 
Skill/Strength:
Bench Press
3×2 @ 90%
 
 
MetCon:
 
RX – 155/103
3 rounds for time
  • 12 Deadlift
  • 9 Hang Power Clean
  • 6 Jerk

Fitness/Recovery – 95/63
2 rounds for time
  • 12 Deadlift
  • 9 Hang Power Clean
  • 6 Jerk

Thursday, September 27, 2018

Warm-up:
7 of each movement
 
 
MetCon:
Filthy Fifty
for time
 
RX
  • 50 Box Jump 20/16
  • 50 Jumping Pull-up
  • 50 KB Swing 53/35
  • 50 Walking Lunge
  • 50 K2E
  • 50 Push Press 45/33
  • 50 Back Extension
  • 50 Wall Ball 20/14
  • 50 Burpee
  • 50 Double Unders

Fitness/Recovery
  • 1/2 the reps

Wednesday, September 26, 2018

Warm-up:
  • 3X5 Snatch Balance
  • 3×5 Snatch Press + OHS
  • 3×5 Snatch Lift Off
  • 3×5 Muscle Snatch
  • Ramp-up
 
Skill/Strength:
Snatch
3×5 @ 80%
 
 

MetCon:

10 min. AMRAP
 
RX
  • 10 Deadlift 225/153
  • 400 m. Run

Fitness/Recovery
  • 10 Deadlift 135/93
  • 1200 m. Run/Walk

Monday, September 24, 2018

Warm-up:
  • Wrist Stretch
  • Front Rack Bar work
  • 3×5 Jump Squat 20/16
  • 3×5 KB Pause Squats
  • Ramp-up
 
Skill/Strength:
Front Squat
3×1 @ 90%
 
 
MetCon:
1 round for time
 
RX
  • 30 EA DB Snatch 40/25
  • 60 Hanging Knee-up

Fitness/Recovery
  • 30 EA DB Snatch 25/15
  • 60 Sit-up