Saturday, August 31, 2019

MetCon:
Buy-in – Men vs. Women
top secret movement
 
 
team of 2
alternate movement for
time & reps
 
reps of 21-18-15-12-9
  • SDHP 95/63
  • Push Press 95/63
  • Cal.

then

Nicole – 20 min. AMRAP
  • 400 m. Run or 500 m. Row
  • Max rep Strict Pull-up

Friday, August 30, 2019

Warm-up:
  • 2×5 inch worms
  • 2×5 Snatch Grip press
  • 20 Pause Snatch – Building in weight

 

Strength/Skill:
  • Snatch 5×5 @ HAP

 

MetCon:
10 min. AMRAP
 
  • 20 Push-up
  • 20 Step-up 20/16

 

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, August 29, 2019

Warm-up:
  • 350 m. Sled Pull @ HAP
  • 3 min. Row at “1” avg. watts

 

MetCon:
Mr. Joshus
5 rds. for time
 
  • 400 m. Run-30/20R-20/15B
  • 30 Sit-up
  • 15 DL 155/103

 

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

Wednesday, August 28, 2019

Warm-up:
  • 2×8 DB Wrist Curls & Rev.
  • Banded Shoulder Stretch
  • 3×5 Squat Jump
  • 3×5 KB Pause Squat
  • Wrist & Rack Stretch

 

Strength/Skill:
  • Front Squat – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
for time – No Rep Day
 
  • 50 DU or 150 SU
  • 40 T2B or LR or CS
  • 30 Wall Ball 20/14
  • 20 OH Squat 75/53

 

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

Tuesday, August 27, 2019

Warm-up:
  • SB Grocery Carry 30/20 – 10 min. AMRAP x 175 m.
  • 3 min. Row at “10” – avg. watts
 
MetCon:
20 min. AMRAP
 
  • 30 DU or 90 SU
  • 15 Slam Ball 30/20
  • 30/20 Row or 15/10 Bike
  • 15 Alt. Shoulder SB Squat 30/20

 

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, August 26, 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 @ HAP

 

MetCon:
6xEMOM + 1 min. Rest
RX
  • 20 DU or 60 SU
  • max rep Squat Clean 95/73

Fitness/Recovery
  • 50 SU
  • Goblet Squat 35/25

 

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.