Thursday, August 1, 2019

Warm-up:
  • 175 m. Sled Pull 180/125

 

MetCon:
for time
  • 1000 m. Row
then 7 rds.
  • 5 HS Push-up
  • 5 DL 185/123
  • 5 Strict Pull-up
  • 20 DU
then
  • 30/20 cal. Bike
 
 
Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Back Squat 8×3 75% EMOM
  • Sumo Deadlift 10×2 75% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

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 min. Sled Pull
  • Metcon

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 Pull-apart 100 ea.
  • Band Push-down 100 ea.

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 Effort Lower Body
 
  • Rack DL 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

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 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.

Thursday, July 25, 2019

Warm-up:
  • 3×175 m. MB Carry Run 20/14

 

MetCon:
for time
 
  • 50 Lunge
  • 25 Pull-up
  • 50 Air Squat
  • 25 Superman
  • 50 DU
  • 25 Dip
  • 50 K2E
  • 25 Wall Ball 20/14
  • 50 Leg Lift

 

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