Wednesday, January 8, 2020

Warm-up:
  • 2×2 TGU
  • 2×10 Duck Walk
  • 2 sets of 5×3″ Couch Lunge
  • 2×3 Strict Pull-up
  • 2×5 DB/KB Strict Press
  • 2×5 Banded OHS

 

Strength/Skill:
  • OHS – 5×5 @ HAP

 

MetCon:
12 min. AMRAP
 
  • 30 Box Jump 20/16
  • 20 KB Snatch 44/25
  • 10 Hang L-sit

 

Powerlifting:

  • 8 min. Max Cal. – Bike/Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon

 

 

Tuesday, January 7, 2020

Warm-up:
  • 30 SBAH Hold Leg Lifts 30/20
  • 30 DB Pull-thru Planks 40/25
  • 60 Lineman Touch

 

MetCon:
4 min. AMRAP
  • 21/15 cal.
  • 21 Strict L-sit Holds
  • 21 Front Squat 95/63
  • 3 min. Rest
4 min. AMRAP
  • 15/10 cal.
  • 15 Strict T2B
  • 15 Front Squat 115/73
  • 3 min. Rest
4 min. AMRAP
  • 9/6 cal.
  • 9 Sit-up
  • 9 Front Squat 135/93

Monday, January 6, 2020

Warm-up:
  • 2×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 2×20” Ring Plank
  • 2×8 Shoulder Lateral Raises
  • 3×5 Banded Press

 

Strength/Skill:
  • Strict Press 5×5 @ HAP + 5×5 Slow B-O BB Row

 

MetCon:
for time
 
  • 400 m. Run or 24/16 cal.
  • 30 Clean 95/63
  • 60 Bar Hop
  • 20 Snatch 95/63
  • 40 Bar Hop
  • 10 Overhead Squat 95/63
  • 20 Bar Hop

 

Powerlifting
 
  • Low Box Squat – 1RM
  • Glute-Ham Raises – 4×5
  • Goodmorning – 4×8
  • and Leg Curl – 100 each leg
  • Leg Lift – 100 each

Friday, January 3, 2020

Warm-up:
  • Wrist & Rack Stretch
  • Skill – Clean Lift-off
  • Skill – Slide Jump
  • 3×8 DL > 1RM Clean
  • Ramp-up

 

Strength/Skill:
  • Clean – 5, 3, 2, 2, 1, 1, 1
  • then 12 reps @ .68 of 1RM

 

MetCon:
10 min. AMRAP
 
  • 12 Box Jump 20/16
  • 10 Slam Ball 30/20
  • 8 Sit-to Stand 30/20