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