Wednesday, January 29, 2020

Warm-up:
  • 2×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 2×20” Ring Plank
  • 2×8 Shoulder Lateral Raises
  • 3×5 Banded Press

 

Strength/Skill:
  • Push Press – reps of 5, 3, 2, 2, 1, 1, 1

 

MetCon:
11 min. AMRAP
RX – 135/93
 
  • 3 DL
  • 3 Clean
  • 3 Push Press
  • add 3 reps after ea. rd.

Fitness
 
  • 10 SB-OSH 30/20
  • 10 Step-up 20/16
  • 10 SB Thruster 30/20

 

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

Tuesday, January 28, 2020

Warm-up:
  • 5 rds. – 30″/30″ max cal. Bike or Row
then
  • 90/90 Stretches
  • Couch Stretches
  • Warm-up Front Squat

 

MetCon:
4 min. AMRAP
  • 9/6 cal.
  • 9 T2B
  • 9 Front Squat 135/93
  • 3 min. rest
  • 15/12 cal.
  • 15 T2B
  • 15 Front Squat 115/73
  • 3 min. Rest

 

  • 21/16 cal.
  • 21 T2B
  • 21 Front Squat 95/63
  • no rest – clean your stuff up!

Fitness
18 min. AMRAP
 
  • 60 SU
  • 40 KB Swing
  • 20 Step-up

 

Powerlifting:
 
  • Speed Bench Press Close Grip @ 50% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 50 ea.
  • Band Pull-apart 100 ea.
  • Band Pushdown 100 ea.

Monday, January 27, 2020

Warm-up:
  • Wrist & Rack work
  • Skill – Clean Lift-off
  • Skill – Slide Jump
  • 3×8 DL > 1RM Clean

 

Strength/Skill:
  • Clean 5×5 @ HAP
  • plus 5×5 Front Squat

 

MetCon:
for time
Comp. – 4 rds @ 185/123
RX – 3 rds @ 135/93
 
  • 5 DL
  • 10 Barbell Rollout
  • 15 Wall Ball 20/14

 

Powerlifting:

  • Rack DL – 1RM
  • Glute-ham Raises – 4×5
  • Goodmorning – 4×8
  • Band Leg Curl – 100 ea. leg
  • Leg Lift – 100 ea.

Friday, January 24, 2020

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Jump Squat
  • 90/90 Stretch
  • Box Squat for Ramp-up

 

Strength/Skill:
  • 1  1/2 rep Back Squat – work up to a 1RM

 

MetCon:
RX
rds. of 15-12-9 for time
 
  • C & J 135/93
  • HS Shoulder Touch

Fitness
rds. of 21-15-9 for time
 
  • DB Squat C & J
  • Leg Lift – 1″ pause

 

Powerlifting:
 
  • Bench Press – 90%
  • B-O BB Row – 4×8
  • DB Curl – 3×8
  • DB Ext. – 4×12
  • Woodchop – 4×15
  • Band Pull-down – 100 ea.
  • Band Facepull – 100 ea.

Thursday, January 23. 2020

Warm-up:
  • 1 min. max calorie Bike
then
  • 1 min max rep DU or /3 SU

 

MetCon:
EMOM x 15
RX @ 90% Push Press
 
  • 3 DL
  • 2 Power Clean
  • 1 Push Press

then EMOM max reps

  • Box Jump 20/16
  • K2E
  • Dip
  • DU or /3 SU

Fitness
EMOM x 19 – max reps
 
  • Step-up
  • Sit-up
  • Slam Ball
  • SU
  • Rest

 

Powerlifting:
 
  • Back Squat – 8×3@55% EMOM
  • DL – 10×2@55% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4×10
  • Band Pull-thru – 75 ea.

Wednesday, January 22, 2020

Warm-up:
  • 2×5 HR Push-up
  • 2×20″ Pull-up Hang
  • 2×8 DB EA Row
  • 2×8 DB SL RDL
then
  • 2×8 DL > B-O BB Row

 

Strength/Skill:
  • B-O BB Row & Dips – 5×5@HAP / AMRAP
 
 
MetCon:
4 rds. for time
 
  • 12 DB Box Step-up 20/16-40’s/ 25’s
  • 24 DB B-O Row 40’s/25’s

 

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