Thursday, November 7, 2019

Warm-up:
  • 20 Back Ext.
  • 2×30 KB Swing
  • 2×40 SU

 

MetCon:
for time
 
Buy-in
  • 20 RBORDL 45/25
  • accumulate 1 min. Plank
  • accumulate 1 min. Leg-hold

then

  • 50-40-30-20-10 Sit-up
  • 25/18-20/15-15/12-10/7-5/3 Cal.
  • 2-4-6-8-10 DL 275/183

Monday, November 4, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Jump Squat

then

  • 90/90 Stretch

then

  • Box Squat for Ramp-up

 

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

 

MetCon:
9 min. AMRAP
 
  • 30 Cluster 95/63
  • then Max rep SU in remaining time

Saturday, November 2, 2019

Metcon:
2 rds. for reps
3 min. AMRAP – both working at same time
2 min. rest between
 
  • Cal. & SU
  • Wall Ball 20/14 & Burpee
  • Box Jump 20/16 & KB Swing 53/35
  • Power Clean 135/93 & 175 m. Run – if you did 2020.4 Friday then you are doing Dips in place of Power Clean