Thursday, January 17, 2019

Warm-up:
WOD – 3 rds

  • 5 OH Squat
  • 5 Thruster
  • 10 DU

 

MetCon:
RX – 15 min AMRAP

  • 10 Hang Power Snatch 95/63
  • 30 DU
  • 10 OH Squat 95/63
  • 12/8 cal. Bike or Row
    then
  • 50 DB Thruster 40’s/25’s

Fitness/Recovery
20 min. AMRAP

  • 10 e.a. DB Snatch
  • 20 DU or 50 SU
  • 10 DB Thruster
  • 20 sec Front Plank

Powerlifting – Dynamic Effort Lower Body

  • Wide Stance Box Squat – 8 x 3 @ 60% EMOM
  • Speed Pull Sumo Deadlift – 10 x 2 @ 60% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea.

Wednesday, January 16, 2019

Warm-up:
  • 3×5 Snatch Balance
  • 3×5 Snatch Press+OHS
  • 3×5 Snatch Grip DL
  • 3×5 Muscle Snatch
  • Ramp-up

 

Skill/Strength:

Snatch
5×5 @ 75%
 
MetCon:
RX – 12 min. AMRAP
 
  • 10/7 cal Bike
  • 5 Strict Pull-up
  • 10 Clapping Push-up
  • 20 Slam Ball 30/20

Fitness/Recovery – 12 min. AMRAP
 
  • 5 B-O Barbell Row 75/53
  • 10 Push Press 75/53
  • 20 DU or 50 SU

 

Powerlifting – Active Recovery & Conditioning
 
  • 8 min Bike/Rower
  • 12 min Farmers Carry – light
  • 12 min Sled Pull – light
  • MetCon

Tuesday, January 15, 2019

Warm-up:
WOD – 2 rds.

  • 5 ea Lunge
  • 5 ea Step-up
  • 5 Wall Ball
  • 5 Push-up

 

MetCon:
RX – 4 rds. for time

  • 20 OH Lunge 35/25
  • 30 Box Jump 20/16
  • 20 Wall Ball 20/14
  • 5 Handstand Push-up
  • 20 Sit-up

Fitness/Recovery
4 rds. for time

  • 20 Air Squat
  • 20 Step-up 20/16
  • 20 Slam Ball 30/20
  • 10 Push-up
  • 20 Sit-up

Powerlifting

Tuesday – Dynamic Effort Upper Body

  • Speed Bench Press Regular Grip – @45% – 9 x 3 EMOM
  • Chest Supported DB Row – 3 x 8
  • DB Shrugs – 3 x 12
  • DB Side Bends – 4 x 10
  • Banded Pull-aparts – 100 ea,
  • Banded Pushdowns – 100 ea.

Monday, January 14, 2019

Warm-up:
  • Wrist Stretch
  • Front Rack Work
  • 3×5 Jump Squat 20/16
  • 3×5 KB Pause Squat
  • Ramp-up

Skill/Strength:
Front Squat
5×2 @ 95%
 
 
MetCon:
for time
 
rds. of 25-20-15-10-5
  • Russian KB Swing 70/44
  • Sit-up

Powerlifting:
Monday – Max Effort Lower Body
  • Low Box Squat – 1RM
  • Glute Ham Raises – 4 x 5
  • Goodmorning – 4 x 8
  • Banded Leg Curls – 100 ea. Leg
  • Leg Lifts – 100 ea.

Friday, January 11, 2019

Warm-up:
3×5 Strict Press
3×5 Upright Row
3×8 Barbell Curl
3×5 Hang Muscle Snatch
Ramp-up

Skill/Strength:
Jerk – 5×2 @ HAP

MetCon:
4 rds. for time

  • 8 DL 225/153
  • 16 Floor Press 95/63
  • 32 DU or 96 SU

Powerlifting – Friday – Max Effort Upper Body 

  • Floor Press – 1 RM
  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Woodchop – 4 x 15
  • Banded Pulldown – 100 ea.
  • Banded Facepull – 100 ea.

Thursday, January 10, 2019

Warm-up:
WOD – 2 rounds
  • 20 DU or 50 SU
  • 20 SB Thruster
  • 20 SB Overhead Ext.
 
 
MetCon:
RX
for time
 
  • 20/15 cal. Bike
  • 40 DB S2O 80/50
  • 30 Reverse Lunge
  • 20 DB Burpee 80/50
  • 10 DB Thruster 80/50
  • 50/35 cal. Row

Fitness/Recovery
for time
 
  • 20/15 cal. Bike
  • 40 DB S2O 50/30
  • 30 Reverse Lunge
  • 20 Push-up
  • 30 DB Goblet Squat 25/15
  • 50/35 cal. Row

Powerlifting

Thursday – Dynamic Effort Lower Body
 
  • Wide Stance Box Squat – 8 x 3 @ 60% EMOM
  • Speed Pull Sumo Deadlift – 10 x 2 @ 60% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea.