Friday, September 21, 2018

Warm-up:
3×5 Strict Press
3×5 Upright Row
3×8 Barbell Curl
3×5 Hang Muscle Clean
Ramp-up
 
 
Skill/Strength:
Clean & Jerk
5×2 @ 90%
 
 
MetCon:
2 rounds for time
 
RX
  • 20 HR Push-up
  • 20 Slam Ball 30/20
  • 20 Pull-up

1 round for time
 
Fitness/Recovery
  • 20 Push-up
  • 20 Slam Ball 30/20
  • 20 Pull-up

Thursday, September 17, 2018

Warm-up:
1 round
175 m. Run
15 Wall Ball
10 Pull-up
 
 
MetCon:
RX
4 min. AMRAP
  • 21/16 cal. Row/Bike
  • 21 T2B
  • 21 Front Squat 115/78
3 min. rest
 
4 min. AMRAP
  • 15/12 cal. Row/Bike
  • 15 T2B
  • 15 Front Squat 135/93
3 min. rest
 
4 min. AMRAP
  • 9/6 cal. Row/Bike
  • 9 T2B
  • 9 Front Squat 155/108

Fitness/Recovery
to the “Rock”
  • 1 mile Run/Walk
3 min. rest
 
  • 1 mile Run/Walk

Wednesday, September 19, 2018

Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O Barbell Row
  • Ramp-up
 
Skill/Strength:
Deadlift
5×5 @ 80%
 
 
MetCon:
5xEMOM
1 min. Rest between
 
RX
  • 25 DU
  • max rep Squat Clean @65% 1rm

Fitness/Recovery
  • 50 SU
  • 10 Clean @50% 1rm

Tuesday, September 18, 2018

Warm-up:
1 round
  • 175 m. Run
  • 10 – Wall Ball
  • 10 Sit-up
  • 10 Snatch
 
 
MetCon:
3 rounds
1 min. per station
total reps/cal.
 
RX
  • Row/Bike Calories
  • Wall Ball 20/14
  • SDHP 65/53
  • MB Sit-up 20/14
  • Clean & Jerk 65/53
  • Rest

Fitness/Recovery
  • Row/Bike Calories
  • Wall Ball 14/8
  • KB Swing 35/25
  • MB Sit-up 14/8
  • Rest

Monday, September

Warm-up:
  • 3x? DB Snatch & Press
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 4×5 OHS Slide Drill
  • Ramp-up
 
Skill/Strength:
Overhead Squat
5×5 @ 70%
Odd’s – 5 @ 70%
Even’s – 30 sec Squat
 
 

MetCon:

10 min. AMRAP
 
RX
  • 20 DU
  • 15 Reverse Wall Ball 30/20

Fitness/Recovery
  • 50 SU
  • 15 Reverse Wall Ball 20/14

Saturday, September 15, 2018

WOD:
Highest Combined Total Weight
30 minute time cap
Teams of 2
Each Athlete must make Lift to count
 
  • 400 m. Run or 30/20 cal.
Start with empty Barbell – Men add 10# – Women add 5# after completed lift
 
  • Snatch ALAP(as long as possible)
then
  • Clean ALAP
then
  • Deadlift ALAP