Thursday, November 1, 2018

Warm-up:
1 round
Bergeron Test
30 DU
 
Bergeron Test: 7 Thrusters 75/53
                                 7 Pull-Ups
                                 7 Burpees
 
 
MetCon:
Test #2
RX – 75/53
 
  • 2 rounds Bergeron Test
  • 500/400 Row (30/20)
  • 2 rounds Bergeron Test
  • 500/400 Row
  • 2 rounds Bergeron Test

Fitness/Recovery
18 min. AMRAP
  • 20 sec. Flutter Kick
  • 10 Thruster 45/33
  • 20 sec. Leg Raises
  • 15/10 cal. Row

Wednesday, October 31, 2018

Warm-up:
  • Door-to-door Bear Crawl
2 rounds
  • 5 Rocking Chair Push-up
  • 10 Slam Ball
 
 
MetCon:
NGG Total
40 min. Cap
3 attempts at each lift
 
  • Bench Press
  • Clean
  • Overhead Squat

Fitness/Recovery
25 min. AMRAP
 
  • 12/9 cal Bike
  • 20 Lunge
  • 15 Clean 45/33

Friday, October 26, 2018

Warm-up:
  • 3×6 Good Mornings
  • 3×5 KB Pause Squat
  • 3×5 Box Squat
  • Ramp-up
 
 
Skill/Strength:
Back Squat
  • 5@85%
  • 3@90%
  • 1@95%
  • 10@70%
E2MOM as a group
 
MetCon:
9 min. AMRAP
RX
 
  • 9 Clean 135/93
  • 9 Box Jump 20/16
  • 9 Shoulder-to-overhead
  • 9 C2B

Fitness/Recovery
for time
 
  • 2000 m. Row
or
  • Bike 120/80
or
  • 1 mile Run