Thursday, March 14, 2019

Warm-up: WOD: 1 rd
 
  • 5 Air Squat
  • 5 Step-up
  • 10 DU or 30 SU
  • 5 DL
 
MetCon:
5xE4MOM – AMRAP
RX
rds. 1, 3 & 5 Air Squat
rds. 2 & 4 Step-up 20/16
 
  • 15/10 cal Bike (24/18 Row)
  • 10 Hang Clean 115/78

Fitness/Recovery
 
  • 20 Air Squat
  • 10/7 cal. Bike
  • 5 Clean 75/53

 

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

Wednesday, March 13, 2019

Warm-up:
  • 3×33 Banded Face Pull-apart
  • 3×5 Slow Push-up
  • 3×7 B-O BB Row
  • 3×20″ Battle Rope

 

Strength/Skill:
Bench Press 5×5 @ 75%

 

 
MetCon:
10 min. AMRAP
 
  • 20 DU or 60 SU
  • 15 Reverse Slam Ball 30/20
 
Powerlifting:
Active Recovery & Conditioning
 
  • 8 min. Bike/Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • MetCon

Tuesday, March 12, 2019

Warm-up: WOD: 2 rds.
 
  • 7 KB Swing
  • 5 Push-up
  •  Pull-up
 
 
MetCon:
RX
5 rds. for time
 
  • 7 HS Push-up
  • 5 Strict Pull-up or 15 Kipping
  • 21 KB Swing 53/35
  • 400 m. Run (30/20 R-20/15 B)

Fitness/Recovery
4 rds. for time
 
  • 9 Push-up
  • 15 Body Row
  • 21 KB Swing 35/25
  • 175 m. Run (15/10 R-10/7 B)
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press regular Grip @ 55% 9×3 EMOM
  • Chest Supported DB Rows 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.

Monday, March 11, 2019

Warm-up:
  • 3×5 Snatch Balance
  • 3×5 Snatch Press + OHS
  • 3×5 Slide Jump Drill
  • 3×5 Snatch DL – Heavier then you are going to Snatch
 
 
Strength/Skill:
Snatch – 5, 5, 3, 2, 1, 1, 1
 
 
MetCon:
10 min. AMRAP
  • 15/12 cal Row or 12/9 cal. Bike
  • 15 Wall Ball 20/14
  • 15 Push Jerk 115/78
 
 
Powerlifting:
Week 2
Max Effort Lower Body
Low Box squat 1 RM
Glute-ham Raises 4×5
Good Morning 4×8
Banded Leg Curls 100 ea.
Leg Lift 100 ea.