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Friday, September 20, 2019

Warm-up:
  • 3×5 Band Strict Press
  • 3×5 Band Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Strength/Skill:
  • Jerk – 5×5 @ HAP

 

MetCon:
12 min. AMRAP – 115/73
 
without putting bar down
  • 5 SDHP
  • 4 Front Squat
  • 3 Push Jerk
  • 175 m. Run

 

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.
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Thursday, September 19, 2019

MetCon:
NGG Total
  • Bench Press
  • Clean
  • Overhead Squat
Fitness/Recovery
25 min. AMRAP
 
  • 12/9 cal. Bike or Row
  • 15 Lunge
  • 15 Slam Ball

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 60% EMOM
  • Sumo Deadlift 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.
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Wednesday, September 18, 2019

Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Band Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O BB Row

 

Strength/Skill:
  • Deadlift – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
10 min. AMRAP
 
  • 10/7 Bike or 15/12 Row
  • 15 Wall Ball 20/14
  • 10 Push Jerk 115/73

 

Powerlifting:
Active Recovery/Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • Metcon
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Tuesday, September 17, 2019

Warm-up:
  • 175 m. Hex-Bar Farmer Carry – HAP

 

MetCon:
6xE4MOM AMRAP
 
  • rds. 1, 3 & 5 – 20 Air Squat
  • rds. 2, 4 & 6 – 20 Step-up
  • 15/10 Bike or 24/18 Row
  • 10 Hang Clean 115/73

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Wide- Bench 45% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.
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Monday, September 16, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
  • 3×5 Banded OHS

 

Strength/Skill:
  • Overhead Squat 5×5 @ HAP

 

MetCon:
NGG Complex – 15 min. time cap – score is highest weight complex completed
 
  • 1 Squat Clean
  • 2 Hang Clean
  • 3 Front Squat
  • 1 Jerk
  • Must complete 175 m. run between each complex attempt

Fitness/Recovery – 7 rds. for time

  • 7 Thruster
  • 14 B-O BB Row
  • 21 Step-up

 

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.
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Saturday, September 14, 2019

MetCon: FREAK
 
1 rd. for time
team of 2 – each athlete completes movement and reps as listed
 
FRAN
  • 21 Thruster 95/63
  • 21 Pull-up

 

EVA
  • 60/40 Row or 30/20 Bike
  • 30 Russian KB Swing 70/53
  • 10 Strict Pull-up

 

ANNIE
  • 50 DU or 150 SU
  • 50 Sit-up

 

KELLY
  • 30/20 Row or 15/10 Bike
  • 30 Box Jump 20/16
  • 30 Wall Ball 20/14