Tuesday, February 25, 2020

Warm-up: as a group and we’ll begin 10 minutes after class start
WOD – for reps – 2 rds. – EMOM
  • 1 min. max Push-up
  • 1 min. max Cal.
  • 1 min. max Jumping Pull-up
  • 1 min. max Sit-up
  • 1 min. rest between each movements

 

MetCon:
24 min. AMRAP – EMOM
 
Min. 1-5-9-13-17-21
  • 5 Pull-up
  • 10 Push-up
  • 15 Air Squat
Min. 2-6-10-14-18-22
  • Cal. 11/8
Min. 3-7-11-15-19-23
  • 5 Thruster 115/73
Min. 4-8-12-16-20-24
  • Rest

 

Powerlifting:
  • Speed Bench Close Grip @ 60% – 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Wednesday, February 26, 2020

Warm-up:
  • 2×30′ Bear Crawl
  • 2×8 Good Morning
  • 2×5 Strict Pull-up
  • 2×8 B-O BB Row
  • 2×8 BB Strict Curl

 

Strength/Skill:
  • Deadlift – 1RM

 

MetCon:
9 min. AMRAP
RX
 
  • 30 DU
  • 7 Dip
  • 9 Snatch 95/63

Fitness
 
  • 100 SU
  • 7 Push-up
  • 9 SB Squat Clean 30/20

 

Powerlifting:
 
  • 8 min. Bike/Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon

Monday, February 24, 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 – 7x3E2MOM for @ HAP

 

MetCon:
10 min. AMRAP
3-3, 6-6, 9-9…..
 
  • Snatch 95/63
  • Wall Ball 20/16

 

Powerlifting:
 
  • Rack DL 1RM
  • GHD 4×5
  • Goodmorning 4×8
  • Band Leg Curl 100 ea.
  • Leg Lift 100 ea.

Friday, February 21, 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:
  • Lunge Strict Press 1RM – sample rep scheme is 5, 3, 2, 2, 1, 1, 1. Start with DB/KB, if too light move to a BB

 

MetCon:
reps of 15-12-9 for time
Comp. – 135/93
 
  • C&J
  • Floor Press
  • Floor Wiper

RX – 40’s/25’s
 
  • DB Push Press
  • DB Squat
  • DB AH Leg Lift

 

Powerlifting:
 
  • Bench Press – work up to 95%
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Band Pulldown 100 ea.
  • Band Facepull 100 ea.

Thursday, February 20, 2020

MetCon:
for time
 
  • 400 m. Run or 24/16 Cal or 300 SU
  • 30 Push-up
  • 40 Air Squat
  • 50 Sit-up
  • 50 Slam Ball 30/20
  • 40 Air Squat
  • 30 Push-up
  • 400 m. Run or 24/16 Cal or 300 SU

 

Powerlifting:
 
  • Back Squat 8×3 @ 60% EMOM
  • DL 10×2 @ 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, February 19, 2020

Warm-up:
  • Wrist & Rack stretch
  • Skill – Clean Lift-off
  • Skill – Slide Jump
  • Skill – Clean High Pull
  • 3×8 DL > 5RM Clean

 

Strength/Skill:
  • Clean 5×5 @ HAP
then on last rep of each set
  • Jerk 5×1 @ Clean weight

 

MetCon:
Comp.
for time – reps of 15-12-9
  • OHS 95/63
  • Bar-over Burpee

RX
for time – reps of 21-15-9
  • Front Squat 95/63
  • HR Push-up

 

Powerlifting:
  • 8 min. Bike/Row
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon