Tuesday, October 9, 2018

Warm-up:
  • 3×75 Jump Rope
  • 3×5 Deadlift 95/63
  • 3×4 Power Clean
 
 
MetCon:
RX
for rounds
every 4′ for 5 rounds
  • 20 Box Jumps 20/16
  • 15 KB Swings 53/35
  • 10 KB SDHP 53/35
  • 5 Power Clean 95/63

Fitness/Recovery
for rounds
every 4′ for 5 rounds
  • 10 Box Jumps 20/16
  • 15 KB Swings 53/35
  • 10 DL 95/63
  • 5 cal AB

Monday, October 8, 2018

Warm-up:
  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×10 sec. Ring Plank
  • 3×10 sec HS Hold
  • Ramp-up
    • 5 @ 50%
    • 4 @ 60%
    • 3 @ 70%
    • 2 @ 80%

 

Skill/Strength:

Strict Press
5×5 @ 70% – E2MOM
MetCon:
RX
10 min. AMRAP
  • 7 Power Snatch 75/53
  • 5 Dips

Fitness/Recovery
1 round for time
  • 1000 m. Row
  • 30 SB over Shoulder 30/30