Tuesday, October 8, 2019

Warm-up:
  • 350 m. Sled Pull – HAP

 

MetCon:
RX – 6 rds. for time
 
  • 20 DU
  • 10 Russian KB Swings 70/53
  • 5 Dip

then 1 rd. at 135/93

  • 9 Jerk
  • 15 Snatch
  • 21 Thruster

 

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, October 7, 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 5×5 @ HAP

 

MetCon:
2 rds. for time
RX – 40’s/25’s (DB each hand)
 
  • 15 DB C&J
  • 15 DB AAOH Lunge
  • 15 NGG Manmaker

Fitness/Recovery
2 rds. for time
 
  • 12/9 cal. Bike
  • 15 Slam Ball
  • 15 Thruster

 

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.

Saturday, October 5, 2019

MetCon:
Lift an Elephant
for time
teams of 2
13,000 lbs. for Men / 8800 lbs. for Women
use the below movements, not including buy-in or cash-out
must do 25 reps per athlete minimum per movement
 
  • Buy-in: 800 m. Run
then
  • Wall Ball
  • KB Swing
  • Slam Ball
then
  • Cash-out: 30 DL 225/153

Friday, October 4, 2019

Warm-up:
  • Wrist & Rack work
  • Clean Lift-off
  • 3×5 Slide Jump
  • 3×4 DL

 

Strength/Skill:
  • Clean – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
AMRAP – E4MOM
 
  • Row cal.
  • 175 m. Run
  • Bike cal.

 

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, October 3, 2019

Warm-up:
  • 3×175 m. Farmer Carry HAP

 

MetCon:
5 rds. for time
RX – 135/93
 
  • 7 Squat C&J
  • 400 m. Run(30/20R-22/15B)

Fitness/Recovery
4 rds. for time
 
  • 10 Push-up
  • 20 Sit-up
  • 175 m. Run

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 70% EMOM
  • Sumo Deadlift 10×2 70% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, October 2, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat – Use Box Squat for Ramp-up

 

Strength/Skill:
  • Back Squat – 5×5 @ HAP

 

MetCon:
for time
RX – 135/93
 
  • Grace or Isabel

Fitness/Recovery
 
  • 30 Sit-up
  • 30 KB Swing
  • 30 Wall Ball

 

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