Thursday, October 24, 2019

Warm-up:
  • 1000 m. Row for time
then
  • DU Ladder – 10 min. cap / 1-2-3-4-5-4-3-2-1 Unbroken or SU Ladder 3-6-9-12-15-12-9-6-3 Unbroken

 

MetCon:
5×4 min. rds. – score is rds. completed
 
  • 175 m. Run or 15/10 cal.
  • 20 Sit-up
  • 15 RKB Swing 70/53

Wednesday, October 23, 2019

Warm-up:
  • 2×8 Band Strict Press + OHS
  • 2×5 Jump Over
then
  • Pause Snatch – Building in weight

 

Strength/Skill:
  • Snatch 5×5 @ HAP

 

MetCon:
3 rds. for time – 40’s/25’s
 
  • 12 B-O DB Row
  • 12 DB Lunge
  • 12 Push Press
  • 175 m. Farmer Carry

Monday, October 21, 2019

Warm-up:
  • 2×8 DB Wrist Curls – bracing arm off of bench
  • 2×8 DB Reverse Wrist Curls
  • 2×8 Band “Rack” Tricep Ext.
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat
  • Wrist & Rack Stretch after

 

Strength/Skill:
  • Front Squat – 5, 3, 2, 2, 1RM, 1RM, 1RM
  • then 20 rep at .68

 

MetCon:
12 min. AMRAP
 
  • 5 Clean 135/93 
  • 10 Deadlift 135/93
  • 15 Slam Ball 20/30
  • 20 Laying Leg Lift – no touch
  • 25 DU or 75 SU
  • 175 m. Run or 12/9 Cal.