Friday, February 22, 2019

WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
 
19 wall-ball shots
19-cal. row
 
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
 
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
 
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
 
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target
 
Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
 
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

Thursday, February 21, 2019

Warm-up: WOD – 1 rd
 
  • 300/200 m. Row – 10/7 Bike
  • 7 Thruster
  • 7 Pull-up
  • 7 burpee
 
 
MetCon:
Test #2 for time
RX 75/53
Row 500/400 m. or Bike 20/15 cal.
 
  • Bike or Row
  • 2 rds. Bergeron Test
  • Bike or Row
  • 2 rds. Bergeron Test
  • Bike or Row
  • 2 rds. Bergeron Test
  • Bike or Row
Bergeron Test is
7 Thruster, 7 Pull-up & 7 Burpee

Fitness/Recovery
5 rds for time
 
  • 20 Step-up 20/16
  • 10 Thruster
  • 10 Pull-up
  • 10 Slam Ball
 
 
Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 @ 70% EMOM
  • Speed Pull Sumo Deadlift 10×2 @ 70%
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-thru 75 ea.

Wednesday, February 20, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
 
Strength/Skill:
Push Press 5×2 @ HAP
 
 
MetCon:
6xEMOM+1′ rest
RX
  • 20 DU or 60 SU
  • max rep Squat Clean @ 60%

Fitness/Recovery
  • 50 SU
  • Goblet Squat
 
 
Powerlifting:
  • 8 min. Bike/Rower
  • 12 min. Farmers Carry
  • 2 min. Sled Pull
  • Metcon

Tuesday, February 19, 2019

Warm-up: WOD – 2 rds.
 
  • 10 DU or 30 SU
  • 3 Wall Walk
  • 5 DL 135/93
 
 
MetCon:
Games 2009.2
for time
RX
 
1000/800 m. Row or 40/30 cal. Bike
then 5 rounds of
  • 7 Strict Pull-up
  • 7 Push Jerk 135/93

Fitness/Recovery
 
1000/800 m. Row or 40/30 cal. Bike
then 5 rounds of
  • 5 B-O BB Row 75/53
  • 5 S2OH 75/53
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Wide Grip @ 50% – 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.

Monday, February 18, 2019

Warm-up:
  • Wrist & Rack work
  • Clean Lift-off
  • 3×4 DL
  • Ramp-up
 
 
Strength/Skill:
Clean 5×5 @ 75%
 
MetCon:
12 min. AMRAP
RX
 
  • 35 DU
  • 11 Thruster 65/53
  • 7 Burpee Box Jump-over 20/16

Fitness/Recovery
 
  • 60 SU
  • 11 Wall Ball 14/8
  • 7 Goblet Squat 44/25

 

 
Powerlifting:
Cycle 2 Week 3
Max Effort Lower Body
 
  • Sumo DL 1RM
  • Glut-ham Raises 4×5
  • Goodmorning 4×8
  • Banded Leg Curl 100 ea.
  • Leg Lift 100 ea.