Monday, April 1, 2019

Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O BB Row

 

Strength/Skill:
Deadlift – 5×5 @ 70%

 

 

MetCon:
2 rds. for time
RX – 40’s/25’s
 
  • 15 DB HC&J
  • 15 DB AAOH Lunge
  • 15 DB Push-up

Fitness/Recovery
 
  • 12/9 cal Bike
  • 15 DB HC&J

 

Powerlifting:
Cycle 1 Week 1
Max Effort Lower Body
 
  • High Rack DL 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Banded Leg Curl 100 ea.
  • Leg Lift 100 ea.

Friday, March 29, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
  • 3×5 Banded OHS

 

Overhead Squat
reps of 10, 5, 5, 3, 2, 1, 1, 1

 

 

MetCon:
for time
RX & Fitness/Recovery
 
  • 50 DU or 150 SU
  • 40 K2E or 40 Leg Lift
  • 30 Wall Ball 20/14
  • 400/175 m. Run

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press – 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Banded Pull-down 100 ea.
  • Banded Face-pull 100 ea.

Thursday, March 28, 2019

Warm-up: WOD – 2 rds
  • 3 DL 225/153
  • 9 Wall Ball
  • 15 DU or 45 SU

 

MetCon:
4 rds. for time
RX
 
  • 7 Squat Clean & Jerk 155/103
  • 400 m. Run

Fitness/Recovery
 
  • 10 Push-up
  • 10 Sit-up
  • 400 m. Run

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Back Squat 8×3 @ 65% EMOM
  • Deadlift 10×2 @ 65% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • Rollout 4×10
  • Banded Pull-through 75 ea.

Wednesday, March 27, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:

Strict Press – Reps of 10, 5, 5, 3, 2, 1, 1, 1

 

MetCon:
12 min. AMRAP
RX – 115/78
 
  • 5 SDHP
  • 4 Front Squat
  • 3 Push Jerk
  • 175 m. Run

Fitness/Recovery
 
  • 9 Slam Ball 30/20
  • 7 SB Thruster 30/20
  • 175 m. Run/Walk

 

Powerlifting:
Active Recovery & Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • MetCon

Tuesday, March 25, 2019

Warm-up:

  • 2×10 SBOH Lunge
  • 2×5 DL 225/153
  • 400 m. Backward Sled Pull 90/65

 

  • MetCon:
    4xE4MOM – 2 min. rest between
    RX
  • 15 Front Rack Lunge 40’s/25’s
  • 15 DL 155/103
  • max. cal. Row or Bike

Fitness/Recovery

  • 20 Air Squat
  • 15 DL 115/78
  • 100 SU

 

Powerlifting:
Dynamic Effort Upper Body

  • Speed Bench Press Regular Grip @ 60% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bends 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.

Monday, March 25, 2019

Warm-up:
  • Wrist & Rack work
  • Clean Lift-off
  • 3×5 Slide Jump
  • 3×4 DL

 

Strength/Skill:
Cleans – 5×5 @ 75%

 

 

MetCon:
for time
RX
 
  • 10-9-8-7-6-5-4-3-2-1 Dip
  • 1-2-3-4-5-6-7-8-9-10 Snatch 95/63

Fitness/Recovery
 
  • 10-9-8-7-6-5-4-3-2-1 Push-up
  • 1-2-3-4-5-6-7-8-9-10 Hang Clean 75/53

 

Powerlifting:
Max Effort Lower Body
 
  • Back Squat 1RM
  • DL 1RM
  • Glute-ham Raises 4×5
  • Good-morning 4×8
  • Banded Leg Curl 100 ea.
  • Leg Lift 100 ea.