Monday, August 19, 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:
  • Strict Press 5×5 @ HAP

 

MetCon:
10 min. AMRAP
RX – 40’s/25’s
 
  • 27 DU
  • 21 DB Squat Clean
  • 15 DB Lunge
  • 9 DB Burpee

Fitness/Recovery
 
  • 10 DB Clean
  • 20 Air Squat
  • 10 Push-up

 

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.

Saturday, August 17, 2019

MetCon:

team of 2 – 1 teammate working at a time – each must complete the below listed movement

15 min. AMRAP

  • 20 DU
  • 5 Burpee
  • 10 SDHP 95/63
  • 5 Pull-up

3 min. Rest

15 min. AMRAP

  • 250/200 m. Row
  • 5 Strict T2B
  • 15 KB Squat 53/35
  • 5 HR Push-up

Friday, August 16, 2019

Warm-up:
  • Wrist & Rack work
  • Clean Lift-off
  • 3×5 Slide Jump
  • 3×4 DL
  • Ramp-up

 

Strength/Skill:
  • Clean – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
10 min. AMRAP
RX
 
  • 40 Wall Ball 20/14
  • 20 Burpee
  • remaining time max rep Clean & Jerk 135/93

Fitness/Recovery
 
  • 25 DB Thruster
  • 25 Sit-up
  • remaining time max rep Step-up 20/16

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 100%
  • 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, August 15, 2019

Warm-up:
  • 3×175 m. Farmer Carry 44’s/25’s

 

MetCon:
Open 12.3
22 min. AMRAP
 
  • 15 Box Jump 20/16
  • 12 Push Press 95/63
  • 9 T2B

Fitness/Recovery
 
  • 15 Step-up
  • 12 Push Press
  • 9 Sit-up

 

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

Wednesday, August, 14, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat – Use Box Squat to Ramp-up

 

Strength/Skill:
  • Back Squat 5X5 @ HAP

 

MetCon:
10 min. AMRAP
RX
 
  • 40 DU
  • 7 Dips
  • 9 Snatch 75/53

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

 

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

Tuesday, August 13, 2019

Warm-up:
The “Combo”!
  • 350 m. Sled Pull 90/60 + Farmer Carry 35/25

 

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. 11/9

 

Min. 3-7-11-15-19-23
  • 5 Thruster 115/73

 

Min. 4-8-12-16-20-24
  • Rest

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg.- Bench 55% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Monday, August 12, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3×20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 SLRDL

 

Strength/Skill:
B-O BB Row 5×5 @ HAP

 

 

MetCon:
15 min. cap
RX
4 rds
 
  • 20 SBOS 30/20
  • 5 Tire Flip
  • 5 Atlas Stone Lift
  • 2 Sled Row 90/55

Fitness/Recovery
4 rds.
 
  • 9 Reverse Wall Ball
  • 6 Thruster
  • 9/7 cal.

 

Powerlifting:
Max Effort Lower Body
 
  • Low Box Squat 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.