Month: July 2019

Wednesday, July 31, 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, 3, 2, 2, 1, 1, 1     MetCon: AMRAP Tabata   Calories Slam Ball 30/20 DU 1 min. rest between Tabata movements     Powerlifting: Active Recovery/Conditioning   8 min. Bike/Rower 10 min. Farmer Carry 10 […]

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Tuesday, July 30, 2019

Warm-up: 350 m. Farmer Carry 44/25   MetCon: for time   400 m. Run 50 Air Squat 40 Push-up 30 Sit-up 40 Push-up 50 Air Squat 400 m. Run Fitness/Recovery   1/2 the reps   Powerlifting: Dynamic Effort Upper Body   Close- Bench 55% 9×3 EMOM DB Row 3×8 Shrug 3×12 Side Bend 4×10 Band […]

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Monday, July 28, 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, 3, 2, 2, 1, 1, 1     MetCon: RX 21-15-9   Power Clean 115/73 Push Press 115/73 Fitness/Recovery 9 min. AMRAP   10 OS Slam Ball 10 DB’s Push Press   Powerlifting: Max […]

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Friday, July 26, 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: Push Press 5, 3, 2, 2, 1, 1, 1     MetCon: for time 15-12-9 RX   Overhead Squat 95/63 Bar-over Burpee Fitness/Recovery 21-15-9   Front Rack Squat Push-up   Powerlifting: Max Effort Upper Body   Bench […]

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