Friday, May 24, 2019

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

 

Strength/Skill: 
Jerk – 5×5 @ 75%

 

 

MetCon:
2 rds. for time
RX
  • 15 DB C&J 40’s/25’s
  • 15 DB OH Lunge 40’s/25’s
  • 15 DB Fly’s 40’s/25’s

Fitness/Recovery
 
  • 15/10 cal. Bike
  • 15 C&J 65/53

6PM Class – Murph
 
  • 1600 m. Run
then
  • 100 Pull-up
  • 200 Push-up
  • 300 Air Squat
then
  • 1600 m. Run

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press 95%
  • 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.

Thursday, May 23, 2019

Warm-up:
  • 175 m. BW Backward Sled Pull
then
  • 175 m. Backward run

 

MetCon:
for time
RX
 
  • 1000/800 m. Row
  • 50 Wall Ball 20/14
  • 50 Box Jump 20/16
  • 50 Sit-up
  • 50 KB Swing 53/35
  • 50 Power Clean 65/53
  • 25/20 cal. Bike

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Box Squat 8×3 60% EMOM
  • DL 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, May 22, 2019

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

 

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

 

 

MetCon:
3ds. for time
RX
 
  • 7 Thruster 135/93
  • 7 Snatch 135/93
  • 7 Bar-over Burpee

Fitness/Recovery
 
  • 60 SU
  • 30 Step-up 20/16
  • 15 Push Press

 

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

Tuesday, May 21, 2019

Warm-up:
Class will start quickly so as to give the athlete an appropriate amount of time to complete all the running and movements. Stretch as needed, check range-of-movement in the Pull-up, Push-up and Air Squat. Be ready to start WOD by :15 after the hour please.
 
 
 
MetCon:
Murph Training
RX
 
  • 1200 m. Run
then
  • 50 Pull-up
  • 100 Push-up
  • 150 Air Squat
then
  • 1200 m. Run

Fitness/Recovery
 
Split with teammate
 
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Reg Bench 55% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Monday, May 20, 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, 3, 2, 2, 1, 1, 1

 

 

MetCon:
4 rds. for time
RX
 
  • 10 Power Clean 115/78
  • 20 K2E
  • 30 DU

Fitness/Recovery
 
  • 10 DB Snatch
  • 20 Sit-up
  • 50 SU

 

Powerlifting:
Max Effort Lower Body
 
  • Squat & DL 90%
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.