Friday, September 14, 2018

Warm-up
  • 3×50 Arm-only Assault Bike
  • 3×5 Strict Pull-up
  • 3×15 sec. Ring Plank
  • 3×10 sec Handstand Hold
  • Ramp-up
 
Skill/Strength
Push Press
5×2 @ 85%
EMOM
 
 
MetCon:
10 min. AMRAP
 
RX & Fit./Rec.
  • 175 m. Run or 12/8
  • 15 Wall Ball 20/14
  • 15 WB Good Morning

Thursday, September 13, 2018

Warm-up
2 round
  • 15 DU
  • 10 KB Swing
  • 5 Thruster
 
MetCon:
for time
 
RX
5 rounds
  • 20 DU
  • 10 KB Swing 53/35
  • 5 Dips
then
 
  • 9 Jerk 135/93
  • 15 Power Snatch 135/93
  • 21 Thruster 135/93

Fitness/Recovery
5 rounds
  • 50 SU
  • 10 KB Swing 35/25
  • 5 Push-up
then
 
  • 3 Jerk 45/33
  • 6 Power Snatch 45/33
  • 9 Thruster 45/33

Wednesday, September 12, 2018

Warm-up:
Rack Stretch
3×4 Deadlift @ 50%
Clean Lift-off
Clean Deadlift
Ramp-up

 

Skill/Strength:
Clean
5×2 @ 85%
EMOM

 

MetCon:

10 min. AMRAP

RX – 53/35

  • 12 Alt. Arm KB Reverse Lunge
  • 10 Burpee-over KB
  • 8 Alt. Arm OH KB Squat

Fitness/Recover
12 Reverse Lung
10 Push-up
8 Air Squat

Tuesday, September 10, 2018

Warm-up for the below movements as needed
 
 
MetCon:
30 min. time cap
 
RX – 3 rounds for time
  • 15 Power Clean 155/103
  • 20 Slamball 30/20
  • 15 Box Jump Over 16/12
  • 20 DU
  • 15 ea. OH SB Lunge
  • 20 K2E
  • 175 m. Run

Fitness/Recovery – 2 rounds for time
  • 15 SB Squat Clean
  • 20 Slamball 30/20
  • 15 Step-up 16/12
  • 20 SU
  • 15 ea. SB OH Squat
  • 20 Sit-up
  • 175 m. Run

Friday, September 7, 2018

Warm-up
  • 3×6 Banded Face Pull
  • 3×5 Strict Pull-up
  • 3×5 KB DL/Shrug
  • Ramp-up

 

Skill/Strength

B-O Barbell Row
5×5 @ HAP
EMOM
 
 
MetCon:
rounds of 21-15-9 for time
RX
  • Power Clean 115/73
  • Push Press 115/73

Fitness/Recovery
  • Hang Clean 75/53
  • Push Press 75/53