Friday, February 1, 2019

Warm-up:

  • 3×30′ Bear Crawl
  • 3×8 Good Morning Squat
  • 3×3 Strict Pull-up
  • 3×5 B-O Barbell Row
  • Ramp-up

 

Skill/Strength:
Deadlift
5×2 @ HAP

 

MetCon:
RX
EMOM x 10
3-3-3-3-2-2-2-2-1-1

  • Hanging Power Clean 135/93
  • Front Squat 135/93

Fitness/Recovery
EMOM x 10

  • 7 DB Squat Clean
  • 5 Push-up

 

Powerlifting:

Max Effort Upper Body

  • Bench Press – 90%
  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Woodchop – 4 x 15
  • Banded Pulldown – 100 ea.
  • Banded Facepull – 100 ea.

Thursday, January 31, 2019

Warm-up:
3 min. AMRAP
 
  • 7 V-ups
  • 5 Box Jump
  • 3 Front Squat
  • 1 Strict Pull-up
 
 
MetCon:
Open 12.3
22 min. AMRAP
RX
 
  • 15 Box Jump 20/16
  • 12 Push Press 95/63
  • 9 T2B

Fitness/Recovery
  • 15 Step-up
  • 12 Push Press
  • 9 Leg Lift
 
 
Powerlifting:
Dynamic Effort Lower Body
 
  • Back Squat – 8 x 3 @ 55% EMOM
  • Deadlift – 10 x 2 @ 55% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea.

Wednesday, January 30, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Slide Drill
  • Ramp-up
 
 
Skill/Strength:
Overhead Squat
5×2 @ HAP
 
 
MetCon:
10 min. AMRAP
3-3-3, 6-6-6, 9-9-9 …. rep scheme
RX
 
  • Power Snatch 75/53
  • Wall Ball 20/14
  • DU

Fitness/Recovery
 
  • Hanging DB Snatch
  • Wall Ball
  • x3 SU
 
 
Powerlifting:
Active Recovery & Conditioning
  • 10 min Bike/Rower
  • 15 min Farmers Carry – light
  • 15 min Sled Pull – light
  • MetCon

Tuesday, January 29, 2019

Warm-up:
  • KB Pause Squat
  • B-O KB Row
  • Clean+Front Squat
  • Deadlift
 
 
MetCon:
for time
4 rds
RX
 
  • 20 SBOS 30/20
  • 5 Tire Flip
  • 5 Atlas Stone
  • 2 Sled Row 90/55

Fitness/Recovery
 
  • 9 Reverse Wall Ball
  • 6 Thruster
  • 300/250 m. Row

 

Powerlifting:

Dynamic Effort Upper Body

  • Speed Bench Press Regular Grip – @50% – 9 x 3 EMOM
  • Chest Supported DB Row – 3 x 8
  • DB Shrugs – 3 x 12
  • DB Side Bends – 4 x 10
  • Banded Pull-aparts – 100 ea,
  • Banded Pushdowns – 100 ea.

Monday, January 28, 2019

Warm-up:

  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×10 sec. Ring Plank
  • 3×10 sec HS Hold
  • Ramp-up

 

Skill/Strength:
Push Press
5×2 @ HAP

 

MetCon:
RX
for time
reps of 15-12-9-6-3

  • Dip
  • OH Squat 75/53
  • Sott Press 75/53

Fitness/Recovery

  • Thruster
  • Push-up
  • B-O BB Row

 

Powerlifting:
Monday – Max Effort Lower Body

  • Squat & DL – 90%
  • Glute Ham Raises – 4 x 5
  • Goodmorning – 4 x 8
  • Banded Leg Curls – 100 ea. Leg
  • Leg Lifts – 100 ea.

Friday, January 25, 2019

Warm-up:

  • wrist and rack work
  • 3×4 Deadlift @ 50%
  • clean lift-off
  • ramp up

 

 

Skill/Strength:
Cleans – 5×5 @ 75%

 

 

MetCon:
Open 08.7
RX – 11 min. AMRAP

  • 4 HSPU
  • 8 KB Swing 70/53
  • 12 Sit-up

Fitness/Recovery
11 min. AMRAP

  • 6 Push-up
  • 9 Push-up
  • 12 KB Swing 35/25

 

 

Powerlifting:
Friday – Max Effort Upper Body
Floor Press – 1 RM

  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Wood-chop – 4 x 15
  • Banded Pull-down – 100 ea.
  • Banded Face-pull – 100 ea.