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:
Push Press
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
Open 12.5
9 min. AMRAP
rep scheme 3,3,3 – 6,6,6 – 9, 9
RX
 
  • Thrusters 95/63
  • Pull-up

Fitness/Recovery
 
  • Reverse Wall Ball 14/8
  • Push-up
 
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, April 18, 2019

Warm-up:
  • 1 Sled Pull around building 45/35

then

  • 5 x EMOM 20 sec. Handstand Hold or max rep Handstand Push-up

 

MetCon:
Test #3 – 5 rds. for time
RX
 
  • 400 m. Run
  • 7 Deadlift 135/93
  • 7 Power Clean
  • 7 Push Jerk

Fitness/Recovery
3 rds. for time
scale weight as needed

 

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 60% EMOM
  • Sumo DL 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, April 17, 2019

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

 

Strength/Skill:
Cleans 5×5 @ 70%

 

 

MetCon:
3 rds. for time
RX – 40’s/25’s
Fit/Rec – scale # as needed
 
  • 15 B-O DB Row
  • 15 DB Lunge
  • 15 Push Press
  • 175 m. Farmers Carry

 

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

Tuesday, April 16, 2019

Warm-up:
  • 1 Plate Push – length of gym

then

  • 5 x EMOM max time Leg Holds

 

MetCon:
4 rds. for time
RX
 
  • 400 m. Run
  • 20 RDL 115/78
  • 30 Sit-up

Fitness/Recovery
3 rds. for time
 
  • 175 m. Run
  • 10 DL 115/78
  • 20 Sit-up

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Wide Bench 45% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Monday, April 15, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat
  • use Box Squat as your Ramp-up

 

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

 

 

MetCon:
reps of 15-12-9
for time
RX
 
  • Clean & Jerk 135/93
  • C2B

Fitness/Recovery
 
  • Clean & S2O
  • Body Row

 

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

Friday, April 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 @ 70%

 

MetCon:
15 min. AMRAP
5-5-5, 10-10-10… rep scheme
 
  • Power Snatch 75/53
  • Wall Ball 20/14
  • DU or x3 SU

 

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.