Month: October 2018

Wednesday, October 24, 2018

Warm-up: 3×7 HR Push-up 3×20″ Pull-up Hang 3×8 DB Rows 3×8 Romanian DL Ramp-up     Skill/Strength: Bent-over Barbell Row 5×3 @ 85% – EMOM MetCon: 3 rds for time RX – 135/93   7 Thruster 7 Snatch 7 Burpee   Thruster – Standard barbell thruster is when the barbell moves from the bottom of a […]

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Monday, October 22, 2018

Warm-up: 100 Banded Face Pull-apart 3×5 Slow Push-up 3×7 B-O Barbell Row Ramp-up   Skill/Strength: Bench Press 5×1 @90%     MetCon: for time RX   50 DU 40 T2B 30 Wall Ball 20/14 20 OH Squat 75/53 Fitness/Recovery 800 m. Row 10 Push Press 45/33 30″ Right-side Plank 400 m. Row 10 Push Press […]

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Friday, October 19, 2018

Warm-up: 3×5 Snatch Balance 3×5 Snatch Press+OHS 3×5 Snatch Grip DL 3×5 Muscle Snatch Ramp-up     Skill/Strength: Snatch 5@85% 3@90% 1@95% 1 sets x 10 reps @ 70%   MetCon: for time rounds of 20-15-10-5 RX   Bar-on-Back Step-up 75/53 – 20/16 HR Push-up DU Fitness/Recovery   Step-up 20/16 Push-up SU

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