Thursday, February 27, 2020

Warm-up:
rds. of 15-10-5
 
  • Slam Ball
  • Cal.

 

MetCon:
20 min. AMRAP
 
  • 4 Heavy Wall Ball Shots
  • 8 T2B
  • 12 Heavy Alt. DB Snatch 40/25

 

Powerlifting:
 
  • Wide Stance Box Squat @ 75% – 8×3 EMOM
  • Speed-pull Sumo DL @ 75% – 10×2 EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • Rollout 4×10
  • Band Pull-thru 75 ea.

Friday, February 28, 2020

Warm-up:
  • 2×8-10 Band Strict Press
  • 2×8-10 DB Upright Fly’s
  • 2×8-10 DB OH Extension
  • 2×8-10 ea. OH Band Pull-apart Lunge

 

Strength/Skill:
  • Jerk 5×5 @ HAP
  • plus on last rep 5×8 Calf Raise

 

MetCon:
Comp
10 x EMOM
1-1-2-2-2-2-3-3-3-3
 
  • Clean 135/93
  • Front Squat 135/93

RX
10 x EMOM
 
  • 7 KB Swing 53/35
  • 7 KB Front Squat 53/35

 

Powerlifting:
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Band Pull-down 100 ea.
  • Band Face Pull 100 ea.