Monday, December 2, 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:
3 rds. x E4MOM
 
RX Option
  • 15/10 cal.
  • 12 Burpee
  • 9 Snatch 115/73

 

Fitness Option
  • 15/10 cal.
  • 12 Push-up
  • 9 DB Snatch 40/25

Wednesday, November 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 – 1RM
  • then 12 reps @ .68

 

MetCon:
3 rds. for time
 
  • 15 DB C&J 40’s/25’s
  • 15 DB AAOH Lunge 40’s/25’s
  • 15 DB Fly’s 40’s/25’s