Month: January 2019

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 – […]

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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: […]

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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 […]

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