Friday, May 31, 2019

Warm-up:
  • 3×8 DB OH Extension
  • 3×5 Upright Row
  • 3×3 Snatch Complex (hang muscle snatch+2 snatch push press+overhead squat)

 

Strength/Skill:
Snatch 5×5 @ 75%

 

 

MetCon:
12 min. AMRAP
RX
 
  • 30/20 cal. Bike
then AMRAP
  • 20 DB Snatch 40/25
  • 10 Pull-up

Fitness/Recovery
 
  • 20 Sit-up
  • 20 KB Swing
  • 20 Wall Ball

Thursday, May 30, 2019

Warm-up:
2 rds of:
  • 10 PVC Pass-through
  • 10 PVC Good Morning
  • 10 Wide Stance Side Lunge
  • 20 Arm Circle (10 CW, 10 CCW)
  • 50 SU

 

MetCon:
1 rd. for time
 
  • 20 Power Clean 115/73
  • 30 AAKB Snatch 53/35
  • 30 KB Front Squat 53/35
  • 6 TGU 25/15
  • 50 KB Swing 53/35
  • 25 Lunge 53/35
  • 10 Thruster 115/73
  • 10 C&J 115/73

Tuesday, May 28, 2019

Warm-up:
AB Waiter KB Carry 25/35

 

 

MetCon:
for time
 
  • accumulate 3 min Forearm Plank
then
  • 6-12-18-12-6 reps
  • Wall Ball 20/14
  • Rev. Wall Ball 20/14
  • Burpee
then
  • accumulate 3 min Leg Hold
 
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Close Grip Bench 55% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Friday, May 24, 2019

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Strength/Skill: 
Jerk – 5×5 @ 75%

 

 

MetCon:
2 rds. for time
RX
  • 15 DB C&J 40’s/25’s
  • 15 DB OH Lunge 40’s/25’s
  • 15 DB Fly’s 40’s/25’s

Fitness/Recovery
 
  • 15/10 cal. Bike
  • 15 C&J 65/53

6PM Class – Murph
 
  • 1600 m. Run
then
  • 100 Pull-up
  • 200 Push-up
  • 300 Air Squat
then
  • 1600 m. Run

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press 95%
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.