Monday, September

Warm-up:
  • 3x? DB Snatch & Press
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 4×5 OHS Slide Drill
  • Ramp-up
 
Skill/Strength:
Overhead Squat
5×5 @ 70%
Odd’s – 5 @ 70%
Even’s – 30 sec Squat
 
 

MetCon:

10 min. AMRAP
 
RX
  • 20 DU
  • 15 Reverse Wall Ball 30/20

Fitness/Recovery
  • 50 SU
  • 15 Reverse Wall Ball 20/14

Friday, September 14, 2018

Warm-up
  • 3×50 Arm-only Assault Bike
  • 3×5 Strict Pull-up
  • 3×15 sec. Ring Plank
  • 3×10 sec Handstand Hold
  • Ramp-up
 
Skill/Strength
Push Press
5×2 @ 85%
EMOM
 
 
MetCon:
10 min. AMRAP
 
RX & Fit./Rec.
  • 175 m. Run or 12/8
  • 15 Wall Ball 20/14
  • 15 WB Good Morning

Tuesday, September 10, 2018

Warm-up for the below movements as needed
 
 
MetCon:
30 min. time cap
 
RX – 3 rounds for time
  • 15 Power Clean 155/103
  • 20 Slamball 30/20
  • 15 Box Jump Over 16/12
  • 20 DU
  • 15 ea. OH SB Lunge
  • 20 K2E
  • 175 m. Run

Fitness/Recovery – 2 rounds for time
  • 15 SB Squat Clean
  • 20 Slamball 30/20
  • 15 Step-up 16/12
  • 20 SU
  • 15 ea. SB OH Squat
  • 20 Sit-up
  • 175 m. Run