Month: April 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: 4 rds. for time RX   7 Dips 14 Front Squat 95/63 Fitness/Recovery 3 rds for time   9/7 cal. Bike 10 alt. arm DB Snatch   Powerlifting: Active Recovery/Conditioning   […]

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Tuesday, April 30, 2019

Warm-up: AB Sled Pull 60/45 then 3 rds 3 Strict Pull-up 3 Slow Push-up 3 Front Squat   MetCon: Murph Training RX   400 m. Run then 50 Pull-up 100 Push-up 150 Air Squat then 400 m. Run Fitness/Recovery   Split with teammate     Powerlifting: Dynamic Effort Upper Body   Close Bench 50% 9×3 […]

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Monday, April 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   Strength/Skill: Overhead Squat 5×5 @ 70%     MetCon: 10 min. AMRAP RX 53/35   12 alt.-arm KB/DB R Lunge 10 Burpee over KB/DB 8 alt.-arm OH KB/DB Squat Fitness/Recovery   12 Lunge 10 Push-up 8 Air Squat […]

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Friday, April 26, 2019

Warm-up: 3×33 Banded Face Pull-apart 3×5 Slow Push-up 3×7 B-O BB Row 3×20″ Battle Rope   Strength/Skill: Bench Press 5, 3, 2, 2, 1, 1, 1     MetCon: 10 min. AMRAP RX   175 m. Run 12 SB Wall Ball 30/20 9 SB Push-up Fitness/Recovery   175 m. Run/Walk 12 Wall Ball 20/14 9 […]

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Thursday, April 25, 2019

Warm-up: OH Plate Carry 25/15 around building x3 Manmaker 25’s/15’s for every break       MetCon: 25 min. AMRAP RX   175 m. Run 20 DU 15 Pull-up 10 EA DB Snatch 40/25 Fitness/Recovery   175 m. Run/Walk 50 SU 10 B-O BB Row 75/53 10 Push Press 75/53   Powerlifting: Dynamic Effort Lower […]

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