Saturday, June 29, 2019

MetCon:
for time
teams of 2
each take turns completing
 
4 rds.
  • 6 Strict Pull-up
  • 9 HSPU
  • 12 DB DL 40’s/25’s
3 rds
  • 15 DB Snatch 40/25
  • 12 Sit-up
  • 9 DB Squat Clean 40’s/ 25’s
2 rds.
  • 30 DB Step-up 40’s/25’s -16/12
  • 30 DB C&J 40’s/25’s

Friday, June 28, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3x 20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 SLRDL

 

Strength/Skill:
B-O BB Row
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
2 rds. for reps
1 min. each round
 
  • SDHP 75/53
  • Bike/Row
  • DU
  • Slam Ball 30/20
  • Push-up
  • Thruster 75/53
  • Rest

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • 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.

Thursday, June 27, 2019

Warm-up:
  • 350 m. Sled Pull AB

 

MetCon:
4 min. AMRAP
  • 21/16 cal. Row/Bike
  • 21 ISO L-Sit Holds
  • 21 Front Squat 95/63
  • 3 min. Rest
4 min. AMRAP
  • 15/12 cal. Row/Bike
  • 15 Strict T2B
  • 15 Front Squat 115/73
  • 3 min. Rest
4 min. AMRAP
  • 9/6 cal. Row/Bike
  • 9 ISO L-Sit
  • 9 Front Squat 135/93

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 60% EMOM
  • Speed Sumo DL 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, June 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:
3 rds. for time
RX
 
  • 20 HR Push-up
  • 20 Slam Ball 30/20
  • 5 Strict L-sit Pull-up

Fitness/Recovery
2 rds. for time
 
  • 15 Push-up
  • 15 Slam Ball 30/20
  • 15 B-O BB Row

 

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

Tuesday, June 25, 2019

Warm-up:
  • 175 m. Hex-Bar Farmer Carry
  • 6×10 Plate Press Side Shuffle 35/25

 

Metcon:
4xE4MOM
1 min Rest
RX
 
  • 15 Front Rack Lunge 40/25
  • 15 Deadlift 185/123
  • 15/11 cal. Bike

Fitness/Recovery
 
  • 15 Air Squat
  • 15 Deadlift 115/73
  • 12/9 cal Bike

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Close – Bench 45% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Monday, June 24, 2019

Warm-up:

  • 2×5 Inch Worms
  • 2×5 BTH Snatch Grip Presses
  • 2×5 Sots Presses
  • 2×5/5 Ninja OHS
  • 2×5 Jumping OHS
  • 2×5 Hang Muscle Snatches

 

Strength/Skill:
Snatch 5×5 @ 70%

 

MetCon:
10 min. AMRAP
RX

  • 16 DU
  • 8 C&J 135/93
  • 4 Burpee Box Over 20/16

Fitness/Recovery

  • 50 SU
  • 16 Step-up 20/16
  • 8 SB Thruster 30/20

Saturday, June 22, 2019

MetCon:
30 min AMRAP
team of 2
equal work – you go I go
alt. running – 175 m.
 
  • 175 m. Run
  • 50 Power Clean 95/63
  • 175 m. Run
  • 50 Bar-over Burpee
  • 175 m. Run
  • 50 S2O 95/63
  • 175 m. Run
  • 50 Pull-up
  • 175 m. Run
  • 50 Front Squat 95/63
  • 175 m. Run
  • 50 Dip