Wednesday, June 19, 2019

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Strength/Skill:
Jerk 5×5 @ 75%

 

 

MetCon:
10 min AMRAP
RX
 
  • 30 DU
  • 20 KB Snatch 44/25
  • 10 T2B

Fitness/Recovery
 
  • 50 SU
  • 20 KB Swing 44/25
  • 20 Sit-up

 

Powerlifting:
Active Recovery/Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • Metcon

Tuesday, June 18, 2019

Warm-up:
175 m. Sled Pull 180/125

 

MetCon:
6xE4MOM – AMRAP
RX

  • 30 Air Squat
  • 20/15 cal Bike
  • 10 Hang Clean 115/78

Fitness/Recovery

  • 20 Air Squat
  • 10/7 cal. Bike
  • 5 Hang Clean 75/53

 

Powerlifting:
Dynamic Effort Upper Body

  • Reg – Bench 60% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea

Warm-up:

  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O BB Row

 

Strength/Skill:
Deadlift
5, 3, 2, 2, 1, 1, 1

 

MetCon:
for time

  • 400 m. Run
  • 30 Hang Squat Snatch 115/78
  • 400 m. Run

 

Powerlifting:
Max Effort Lower Body

  • Squat & DL 100%
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

Friday, June 14, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
  • 3×5 Banded OHS

 

Strength/Skill:
Overhead Squat
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
for time
RX – 95/63
 
  • 400 m. Run
  • 30 Power Clean
  • 60 Bar Hop
  • 20 Power Clean
  • 40 Bar Hop
  • 10 Power Clean
  • 20 Bar Hop

Fitness/Recovery
 
scale weight or DB
SU or Air Squats

 

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.

Thursday, June 13, 2019

Warm-up:
  • 30 SB Hold Leg Lift
  • 30 DB Pull Plank
  • 75 “Lineman” Touch

 

MetCon:
5 rds. for time
 
  • 20 alt.-arm DB Thruster 40/25
  • 20 Box Jump 20/16
  • 20 KB Swing 53/35
  • 20 DU or 50 SU

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 75% EMOM
  • Sumo DL 10×2 75% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, June 12, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

 
Strength/Skill:
Lunge Position Strict Press 5×5 @ 75%

 

 

 
MetCon:
12 min. AMRAP
reps of 3-6-9-12…
RX
 
  • Slam Ball 20/30
  • cal. Bike

Fitness/Recovery
reps of 5-10-15-20….
 
  • Wall Ball
  • cal. Rower

 

 
Powerlifting:
Active Recovery/Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • Metcon