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

Tuesday, January 14, 2020

Warm-up:
  • Tabata – Planks – Forearm, Left-side, Right-side, Forearm

 

MetCon:
25 min. AMRAP
 
  • 35/25 Cal.
  • 30 KB Swing 53/35
  • 30 Box Jump 20/16
  • 30 Wall Ball 20/14
  • 30 Slam Ball 30/20

 

Powerlifting:
  • Speed Bench Press Wide Grip – @45% – 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 13, 2020

Warm-up:
  • 3×8-10 Band Strict Press
  • 3×8-10 DB Upright Fly’s
  • 3×8-10 DB OH Extension
  • 3×8-10 ea. Side Lunge

 

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

 

MetCon:
for time
 
  • 400 m. Run or 24/16 cal.
  • 30 Squat Snatch 115/73
  • 400 m. Run or 24/16 cal.

 

Powerlifting:
 
  • Sumo Deadlift – 1RM
  • Glute-Ham Raise – 4×5
  • Goodmorning – 4×8
  • Band Leg Curl – 100 ea. leg
  • Leg Lift – 100 ea.

Saturday, January 11, 2020

MetCon:
for time – RX 135/93
team of 2 – you go I go – alt. running
 
  • 400 m. Run or 24/16 cal.
  • 66 Deadlift
  • 400 m. Run or 24/16 cal.
  • 54 Clean
  • 400 m. Run or 24/16 cal.
  • 40 Front Squat
  • 400 m. Run or 24/16 cal.
  • 26 Push Jerk
  • 400 m. Run or 24/16 cal.
  • 14 Cluster
  • 400 m. Run or 24/16 cal.