Tuesday, October 16, 2018

Warm-up:
1 round
30 SU
30 Air Squat
30″ Front Plank
15 Push-up
15 Pull-up
 
 
MetCon:
Dirty Thirty
RX – for time
  • Box Jump 20/16
  • C2B
  • KB Swing 53/35
  • Front Squat 115/78
  • T2B
  • Push Press 115/78
  • Deadlift 115/78
  • Wall Ball 20/14
  • Burpee
  • DU

Option A – 20 each

Fitness/Recovery
  • 20 min AMRAP
  • 20 cal Bike or Row
  • 10 KB Swing
  • 10 DB Front Squat
  • 50 m. DB Farmers Carry

Monday, October 15, 2018

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 Barbell Curl
  • 3×5 Hang Muscle Snatch
  • Ramp-up
 
 
Skill/Strength:
Push Jerk
5 sets x 2 reps @ 90%
 
 
MetCon:
RX
7 sets of EMOM
Clean Complex @ 60% 1RM Clean
(1 squat clean + 2 hang clean + 3 front squat + 1 split jerk)

Fitness/Recovery
  • 7 KB Swings 35/25
  • 7 Wall Ball 14/8
  • 7 Reverse Wall Ball 14/8

Saturday, October 13, 2018

MetCon:
for time
teams of 2
Split work equally
30 min. time cap
Alternate Running

  • 30 Pull-up
  • 175 m. Run (15/10)
  • 20 C2B
  • 175 m. Run
  • 10 Bar Muscle-up
  • 175 m. Run
  • 30 Power Clean 135/93
  • 175 m. Run
  • 20 Power Clean 185/123
  • 175 m. Run
  • 10 Power Clean 235/153
  • 175 m. Run
  • 30 Deadlift 235/153
  • 175 m. Run
  • 20 Deadlift 285/183
  • 175 m. Run
  • 10 Deadlift 335/213
  • 175 m. Partner Run

Friday, October 12, 2018

Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O Barbell Row
  • Ramp-up
 
Skill/Strength:
Sumo Deadlift
5×5 @ 70% – E2MOM
 
 
MetCon:
2 rounds
RX
  • 1 min. SDHP 75/53
  • 1 min. Bike/Row
  • 1 min. DU/SU
  • 1 min. Slam Ball
  • 1 min. Push-up
  • 1 min. Thruster 75-53
  • 1 min. Rest

Fitness/Recovery
  • 1 min. SBOS 30/30
  • 1 min. Bike/Row
  • 1 min. SU
  • 1 min. Slam Ball
  • 1 min. Push-up
  • 1 min. Air Squat
  • 1 min. Rest

Tuesday, October 9, 2018

Warm-up:
  • 3×75 Jump Rope
  • 3×5 Deadlift 95/63
  • 3×4 Power Clean
 
 
MetCon:
RX
for rounds
every 4′ for 5 rounds
  • 20 Box Jumps 20/16
  • 15 KB Swings 53/35
  • 10 KB SDHP 53/35
  • 5 Power Clean 95/63

Fitness/Recovery
for rounds
every 4′ for 5 rounds
  • 10 Box Jumps 20/16
  • 15 KB Swings 53/35
  • 10 DL 95/63
  • 5 cal AB