Tuesday, October 1, 2019

Warm-up:
  • 175 m. Run
then 2 rds.
 
  • 7 KB Swing
  • 5 FE Push-up
  • 3 Pull-up

 

MetCon:
RX
5 rds. for time
 
  • 7 HS Push-up
  • 14 Pull-up or 5 Strict
  • 21 KB Swing 53/35
  • 400 m. Run(30/20R-20/15B)

Fitness/Recovery
4 rds. for time
 
  • 7 Push-up
  • 14 Body Row
  • 21 KB Swing
  • 175 m. Run(15/10R-10/7B)

 

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, September 30, 2019

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

 

Strength/Skill:
  • B-O BB Row 5×5 @ HAP

 

MetCon:
E4MOM
 
  • 32/22 c. Row / 25/18 c. Bike
  • Max rep OHS 95/63 – How many rds. to accumulate 21 OHS

Fitness/Recovery
E4MOM
 
  • 150 SU
  • Max rep Air Squat – How many rds. to accumulate 60 Air Squat

 

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, September 27, 2019

Warm-up:
  • 3×33 Banded Face Pull-apart
  • 3×5 Slow Push-up
  • 3×20″ Battle Rope
then
  • 3×7 Band Bench Press

 

Strength/Skill:
  • Bench Press – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
for time
 
  • 10-9-8-7-6-5-4-3-2-1 Dip / Push-up
  • 1-2-3-4-5-6-7-8-9-10 Snatch 95/63 / DB Snatch

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press – 90%
  • 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, September 26, 2019

Warm-up WOD – will start 10 min. after class begin time
  • 500/400 m. Row/ 20/15 c. Bike
  • 1 rd. DT lite
  • 175 m. Run

 

MetCon: DEATH by DT
4 min. rds. – score is max cal.
 
  • 2 rds of DT
  • then max cal.
  • 3 min. rest
  • 2 rds of DT
  • then max cal.
  • 3 min. rest
  • 2 rds of DT
  • then max cal.

DT is 155/103 – 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk


Fitness/Recovery
7 rds. for time
 
  • 7 Thruster 65/53
  • 7 B-O BB Row 65/53
  • 21 Step-up 20/16

 

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.

Wednesday, September 25, 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:
for time
 
  • 200/150 m. Row or 12/8 c. Bike
  • 40 K2E or Leg lift or Sit-up
  • 30 Wall Ball 20/14
  • 400 m. Run/Power Walk

 

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

Tuesday, September 24, 2019

Warm-up:
  • 350 m. Sled Pull @ HAP

 

MetCon:
12 min. AMRAP
  • 21 DU / 63 SU
  • 7 C2B
  • 7 SA OH DB Squat 40/25
  • 7 SA DB Push Press 40/25
3 min. rest
  • 2 rds. for time
  • 25 Back Squat 95/63
  • 25 Bar-facing Burpee

Fitness/Recovery

7 rds. for time
 
  • 7 Thruster 65/53
  • 7 B-O BB Row 65/53
  • 21 Step-up 20/16

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg- 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.