Wednesday, February 27, 2019

Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×5 Strict Scapula Pull-up
  • 3×5 B-O BB Row
 
 
Strength/Skill:
Deadlift 5×2 @ HAP
 
MetCon:
10 min. AMRAP
 
  • 20 HR Push-up
  • 20 Box Jump 20/16
 
 
Powerlifting:
Active Recovery & Conditioning
 
  • 8 min. Rower/Bike
  • 12 min. Farmers Carry
  • 12 min. Sled Pull
  • MetCon

Tuesday, February 26, 2019

Warm-up WOD – 2 rds. for time
 
  • 20 DU or 50 SU
  • 12 KB Squat Cleans
 
 
MetCon:
4 rds. for time
RX
 
  • 400 m. Run or 30/20 cal Row or 20/15 cal Bike
  • 12 Russian KB Swing 70/53
  • 9 C&J 115/73

Fitness/Recovery
 
  • 175 m. Run or R/B
  • 12 KB Swing 44/25
  • 9 Deadlift 95/63
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Regular Grip @ 55% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.