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

Tuesday, January 21, 2020

Warm-up:
  • 500m. Row for time
  • 5 Down Dog & Up Dog
  • 2×10 Medicine Ball Twist
  • 2×10 KB Romanian DL
  • 3×20″ Plank

 

MetCon:
for time
reps of 21-15-9
 
  • Deadlift 185/123
  • Russian KB Swing 70/44
  • HR Push-up

then

  • 2000 m. Row or 1 mile Run or 75/50 cal. Bike

 

Powerlifting:
 
  • Speed Bench Press Regular Grip – 50% – 9×3 EMOM
  • Chest Supported DB Row – 3×8
  • DB Shrug – 3×12
  • DB Side Bend – 4×10
  • Band Pull-apart – 100 ea.
  • Band Pushdown – 100 ea.

Monday, January 20, 2020

Warm-up:
  • 2×5 Band “W” to Press
  • 2×8 DB Upright Fly
  • 2×8 DB B-O Fly
  • 2×8 B-O DB Row
  • 2×5 Strict Slow Push-up

 

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

 

MetCon:
2 rds. for time
 
  • 15 DB C&J 40’s/25’s
  • 15 DB AAOH Lunge 40’s/25’s
  • 15 DB Push-up

 

Powerlifting:
 
  • Squat & DL to 90+%
  • Glute-ham Raises – 4×5
  • Goodmorning – 4×8
  • Band Leg Curl – 100 ea leg
  • Leg Lift – 100 ea.

Saturday, January 18, 2020

MetCon:
for time – team of 2 – you go I go – equal work – alt. running
 
  • 175 m. Run – 12/8 – 30 DU
  • 50 Clean 95/63
  • 175 m. Run – 12/8 – 30 DU
  • 50 Bar-over Burpee
  • 175 m. Run – 12/8 – 30 DU
  • 50 S2O 95/63
  • 175 m. Run – 12/8 – 30 DU
  • 50 Pull-up
  • 175 m. Run – 12/8 – 30 DU
  • 50 Front Squat 95/63
  • 175 m. Run – 12/8 – 30 DU
  • 50 Dip

Friday, January 17, 2020

Warm-up:
  • 3×8 Band Strict Press + OHS
  • 2×5 Squat-Jump Over-Squat
then
  • Deadlift – Build in weight
 
 
Strength/Skill:
  • Snatch complex (Deadlift – Snatch- OHS – Snatch Balance)
  • build to highest weight possible using a 5, 3, 2, 2, 1, 1, 1 rep scheme
 
MetCon:
3 rds. for time
 
  • 20 HR Push-up
  • 20 Slam Ball 30/20
  • 5 Strict Pull-up

 

Powerlifting:
 
  • Floor Press – 1RM
  • B-O BB Row – 4×8
  • DB Curl – 3×8
  • DB Ext. – 4×12
  • Woodchop – 4×15
  • Band Pull-down – 100 ea.
  • Band Face-pull – 100 ea.

Thursday, January 16, 2020

Warm-up: WOD – done as a group – for time
1 rd. + 1 rd.
  • 10 B-O BB Row 75/53
  • 10 Air Squat
  • 10 DU or 30 SU

 

MetCon:
4 x E4MOM + 1 min. reset
Comp.
 
  • 15 Front Rack Lunge 40/25
  • 15 Deadlift 185/123
  • 15/11 cal.

RX

 
  • 15 Front Rack Air Squat 40/25
  • 15 Deadlift 115/73
  • 12/9 cal.

 

Powerlifting:
 
  • Wide Stance Box Squat – 8×3@60% – EMOM
  • Speed Pull Sumo Deadlift – 10×2@60% – EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4×10
  • Band Pull-thru – 75 ea.

Wednesday, January 15, 2020

Warm-up:
  • 2×8 DB Wrist Curls
  • 2×8 DB Reverse Wrist Curls
  • 2×8 Band Rack Tricep Ext.
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat
  • Wrist & Rack Stretch

 

Strength/Skill:
  • Front Squat – 5×5 @ HAP

 

MetCon:
11 min. AMRAP
Comp.
 
  • 16 DU
  • 8 C&J 135/93
  • 4 Box Over Burpee 24/20

RX
 
  • 50 SU
  • 16 Box Jump 20/16
  • 8 Slam Ball Thruster 30/20

 

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