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 front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels and in control.
 
Snatch – The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels and in control.
 
Burpee – Your hips must reach an open position at the end of the movement. Your hands must touch a “spot” six inches above where your fingers end when you stand on the ground with your hands overhead. Your chest must touch the ground. Other than that Burpee are private and personal.

Fitness/Recovery
 
  • 60 SU
  • 30 Step-up 16/12
  • 15 Pike Push-up

Tuesday, October 23, 2018

Warm-up:
1 round together as a group
  • 15 DU (45)
  • 15 DB SDHP
  • 15 DB Push Press
 
 
MetCon:
5 rounds for time
RX & Fitness/Recovery
 
  • 400 m. Run (30/20)
  • 21 Lunge –
  • 15 Pull-up
  • 9 HR Push-up
  • 3 Hand-stand PU
 
Lunge – Each lunge begins with the feet together and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. Walking or standing lunges are acceptable. A lunge rep will count when both heels are together, the athlete is standing tall with shoulders stacked on top of hips and hips and knees are fully extended. Stopping with both feet together on the ground is required. The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, the athlete must restart.
 
Pull-up – Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Plain and simple!
 
Hand-release Push-up – A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.
 
Hand-stand PU – Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch the wall at the beginning and end of each rep. Kipping is allowed.

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 45/33
  • 30″ Left-side Plank
  • 200 m. Row
  • 10 Push Press 45/33

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

Thursday, October 18, 2018

Warm-up:
1 round of
  • 15 Air Squat
  • 15 Sit-up
  • 30 Single-arm KB Swing
  • 100′ Backward Sled Pull
 
 
MetCon:
RX
12 min. AMRAP
 
  • 21 DU
  • 7 T2B
  • 7 DB Squat 40/25
  • 7 DB Push Press 40/25

 

  • 4 min. Rest
 

2 rds for time

  • 25 Back Squats 95/63
  • 25 Bar-facing Burpee

Fitness/Recovery
7 rounds for time
 
  • 7 Thruster 45/33
  • 14 B-O BR 45/33
  • 21 Step-up 20/16

Wednesday, October 17, 2018

Warm-up:
  • Wrist & Front Rack Work
  • 3×5 Jump Squat 20/16
  • 3×5 KB Pause Squat
  • Ramp-up
 
 
Skill/Strength:

Front Squat – E2MOM

  • 5@70%, 3@80%, 1@90%
  • 2 sets x 10 reps @ 50%
 
 
MetCon:
for time
RX
 
  • 500 m. Row (30/20)
  • 50 Air Squats
  • 40 Push-up
  • 30 Sit-up
  • 40 Push-up
  • 50 Air Squats
  • 400 m. Run (30/20)

Fitness/Recovery
3 rounds for time
 
  • 1 lap around building
  • 10 Deadlift 115/83
  • 10 Push-up