Month: April 2019

Monday, April 8, 2019

Warm-up: 3×5 Snatch Balance 3×5 Snatch Press+OHS 3×5 Slide Jump 3×5 Snatch DL   Strength/Skill: Snatch – 5, 3, 3, 2, 1, 1, 1     MetCon: 12 min. AMRAP 4 min. rds   cal. Row 175 m. Run cal. Bike   Powerlifting: Max Effort Lower Body   Low Box Squat 1RM Glute-ham Raises 4×5 […]

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Friday, April 5, 2019

Warm-up: 2×8 DB Wrist Curls 2×8 DB Reverse Wrist Curls Banded Shoulder Stretch 3×5 Seated Box Jump 3×5 KB Pause Squat   Strength/Skill: Front Squat 5×5 @ 70%     MetCon: for time RX – 135/93   Grace or Isabel Fitness/Recovery   30 Sit-up 30 KB Swing 30 Wall Ball   Powerlifting: Max Effort Upper […]

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Thursday, April 4, 2019

Warm-up: 400 m. KB Farmer Carry 44/25 3×2 DL 225/153   MetCon: for time RX   50-40-30-20-10 Sit-up 25-20-15-10-5 cal. 10-8-6-4-2 DL 225/153 Fitness/Recovery   25-20-15-10-5 Sit-up 15-12-9-6-3 cal. 5-4-3-2-1 DL 115/78   Powerlifting: Dynamic Effort Lower Body   Wide Stance Box Squat – 8×3 @ 60% EMOM Speed Pull Sumo Deadlift – 10×2 @ […]

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Tuesday, April 2, 2019

Warm-up: Jump Rope Challenge WOD DU reps unbroken 5-10-15 or SU reps unbroken 10-15-20   MetCon: for time RX   5 rds. Cindy then 2 rds. of 15 OH Squat 96/63 400 m. Run Fitness/Recovery   4 rds. Cindy then 400 m. Run   Powerlifting: Dynamic Effort Upper Body   Speed Bench Press Close Grip […]

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