Tuesday, July 2, 2019

Warm-up:
  • 7×20 m. Sled Sprint 70/45

 

MetCon:
25 min. AMRAP
 
  • 50/35 Row
  • 30 KB Swing 53/35
  • 30 Box Jump 20/16
  • 30 Wall Ball 20/14
  • 30 KB Swing 53/35
  • 35/25 Bike

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Close- Bench 50% 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 1, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat – use Box Squat as your Ramp-up

 

Strength/Skill:
Back Squat 5×5 @ 75%

 

MetCon:
RX
3 rds. for time
 
  • 5 DL 185/123
  • 10 Barbell Rollout
  • 15 Wall Ball 20/14

 

Powerlifting:
Max Effort Lower Body
 
  • Low Box Squat 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.