Wednesday, February 20, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
 
Strength/Skill:
Push Press 5×2 @ HAP
 
 
MetCon:
6xEMOM+1′ rest
RX
  • 20 DU or 60 SU
  • max rep Squat Clean @ 60%

Fitness/Recovery
  • 50 SU
  • Goblet Squat
 
 
Powerlifting:
  • 8 min. Bike/Rower
  • 12 min. Farmers Carry
  • 2 min. Sled Pull
  • Metcon

Tuesday, February 19, 2019

Warm-up: WOD – 2 rds.
 
  • 10 DU or 30 SU
  • 3 Wall Walk
  • 5 DL 135/93
 
 
MetCon:
Games 2009.2
for time
RX
 
1000/800 m. Row or 40/30 cal. Bike
then 5 rounds of
  • 7 Strict Pull-up
  • 7 Push Jerk 135/93

Fitness/Recovery
 
1000/800 m. Row or 40/30 cal. Bike
then 5 rounds of
  • 5 B-O BB Row 75/53
  • 5 S2OH 75/53
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Wide Grip @ 50% – 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.

Monday, February 18, 2019

Warm-up:
  • Wrist & Rack work
  • Clean Lift-off
  • 3×4 DL
  • Ramp-up
 
 
Strength/Skill:
Clean 5×5 @ 75%
 
MetCon:
12 min. AMRAP
RX
 
  • 35 DU
  • 11 Thruster 65/53
  • 7 Burpee Box Jump-over 20/16

Fitness/Recovery
 
  • 60 SU
  • 11 Wall Ball 14/8
  • 7 Goblet Squat 44/25

 

 
Powerlifting:
Cycle 2 Week 3
Max Effort Lower Body
 
  • Sumo DL 1RM
  • Glut-ham Raises 4×5
  • Goodmorning 4×8
  • Banded Leg Curl 100 ea.
  • Leg Lift 100 ea.

Friday, February 15, 2019

Warm-up:
 
  • 3×6 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat Ramp-up

 

 
Strength/Skill:
  • Back Squat 5×5 @ 75%
 
 
MetCon:
Tabata
RX & Fitness/Recovery
 
  • Assault Bike
  • Superman
  • Step-up
 
Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Extension 4X12
  • Woodchop 4×15
  • Banded Pulldown 100 ea.
  • Banded Facepull 100 ea.

Thursday, February 14, 2019

Warm-up:
WOD – 2 rds.
  • 5 Wall Ball
  • 3 Push-up
  • 1 DL
then
  • 20 DU
 
 
MetCon:
30 min. AMRAP – EMOM
RX
 
  • 6 Wall Ball 20/14
  • 4 Push-up
  • 2 DL 225/153

Fitness/Recovery

  • 3 Wall Ball
  • 2 Push-up
  • 1 DL 135/93
 
 
Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 @ 70% EMOM
  • Speed Pull Sumo Deadlift 10×2 @ 70% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-through 75 ea.

Wednesday, February 13, 2019

Warm-up:
  • 3×7 HR Push-up
  • 3×20″ Pull-up Hang
  • 3×8 E.A. DB Row
  • 3×8 Romanian DL
  • Ramp-up
 
 
Strength/Skill:
B-O BB Row 5×5 @ 75%
 
 
MetCon:
RX
2 rds. for time
 
  • 30 A.A DB Snatch 40/25
  • 60 K2E

Fitness/Recovery

 
  • 30 A.A DB Snatch 25/15
  • 60 Sit-up
 
 
Powerlifting:
Active Recovery & Conditioning
 
  • 8 min. Bike or Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • CrossFit MetCon