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Saturday, July 20, 2019

MetCon:

“Fight Gone Crazy”

teams of 2

EMOM max reps – 3 rds

alternate minutes – each athlete does a minute of work before moving onto next movement

  • Burpee
  • Wall Ball 20/14
  • Deadlift 115/73
  • Sit-up
  • Power Clean 115/73
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Friday, July 19, 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, 3, 2, 2, 1, 1, 1

 

 

MetCon:
reps of 15-12-9-6-3
for time
RX – 115/73
 
  • OHS
  • BB Step-up 16/12
Fitness/Recovery
9 min. AMRAP
 
  • 10 DB Thruster
  • 10 Sit-up
  • 10 Reverse Wall Ball

 

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, July 18, 2019

Warm-up:
  • 175 m. Hex-Bar Farmer Carry HAP
  • 6×10 Plate Press Side Shuffle 35/25

 

MetCon:
6 rds. for reps
1 min each
 
  • Max cal. or /7 SU
  • Forearm Plank – rep for 10 sec
  • OH Plate Lunge 35/25
  • Rest

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 70% EMOM
  • Speed Sumo DL 10×2 70% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.
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Wednesday, July 17, 2019

Warm-up:
  • 2×5 inch worms
  • 2×5 Snatch grip presses
  • 2×5 Sots presses
  • 2×5/5 Ninja OHS
  • 2×5 Jumping OHS
  • 2×5 hang muscle snatches

 

Strength/Skill:
Snatch 5×5@HAP

 

 

MetCon:
4 rds for time
RX
 
  • 5 Forward Rolls to standing
  • 7 Snatch 115/73
  • 30 DU
Fitness/Recovery
3 rds. for time
 
  • 5 Burpee
  • 7 E.A. DB Snatch
  • 60 SU

 

Powerlifting:
Active Recovery/Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • Metcon
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Tuesday, July 16, 2019

Warm-up:
  • 350 m. Sled Pull @ HAP
  • 30 Alt. SA KB Swing Catches

 

MetCon:
4 min. AMRAP
  • 9/6 Row or 7/5 Bike
  • 9 T2B
  • 9 Front Squat 135/93
  • 3 min. Rest
4 min AMRAP
  • 15/12 Row or 11/8 Bike
  • 15 T2B
  • 15 Front Squat 115/73
  • 3 min. Rest
4 min AMRAP
  • 21/16 Row or 15/12 Bike
  • 21 T2B
  • 21 Front Squat 95/63

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Wide.- Bench 50% 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, July 15, 2019

Warm-up:
  • 2×8 DB Wrist Curls
  • 2×8 DB Reverse Wrist Curls
  • Banded Shoulder Stretch
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat

 

Strength/Skill:
Front Squat
5, 3, 2, 2, 1, 1, 1
 
 
MetCon:
RANDY
1 rd. for time
 
  • 75 Power Snatch 75/53
Fitness/Recovery
 
  • 300/250 m. Row
  • 20 Wall Ball
  • 15 Push-up
  • 20 SDHP
  • 15/12 cal. Bike Sprint

 

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.