Friday, May 17, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:
Strict Press 5×5 @ 70%

 

 

MetCon:
for time
RX – 4 rds.
 
  • 7 HS Push-up
  • 7 Front Squat 115/78

Fitness/Recovery
 
  • 7 HR Push-up
  • 7 Front Squat 75/53

 

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.

Thursday, May 16, 2019

Warm-up:
  • AB Farmer Carry 45/35

 

MetCon:
3 rds. – 1 min. per station
total reps/cal
RX
 
  • Bike/Row
  • Wall Ball 20/14
  • SDHP 75/53
  • MB Sit-up 20/14
  • Clean & Jerk 75/53
  • Rest

Fitness/Recovery
 
  • KB Swing 35/25
  • Sit-up
  • Rest
  • Bike/Row
  • Wall Ball 14/8
  • Rest

 

Powerlifting:
Dynamic Effort Lower Body
 
  • WS Box Squat 8×3 60% EMOM
  • Sumo 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 15, 2019

Warm-up:
  • Wrist & Rack work
  • Clean Lift-off
  • 3×5 Slide Jump
  • 3×4 DL
  • Ramp-up

 

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

 

 

MetCon:
4 min, x 3 rds
RX
 
  • 15/10 Cal, Bike
  • 12 Burpee
  • 9 Power Snatch 115/73

Fitness/Recovery

  • 15/10 Cal Bike
  • 12 Air Squat
  • 9 Deadlift 135/93

 

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

Tuesday, May 14, 2019

MetCon:
Murph Training
RX
 
  • 800 m. Run
then
  • 75 Pull-up
  • 150 Push-up
  • 225 Air Squat
then
  • 800 m. Run

Fitness/Recovery

Split with teammate

 

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg Bench 45% 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 13, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat use Box Squat as your Ramp-up

 

Strength/Skill:
Back Squat 5×5 @ 75%

 

 

MetCon:
12 min AMRAP
RX
 
  • 16 DU
  • 8 PC&J 135/93
  • 4 Burpee Box Jump-over 24/20

Fitness/Recovery
 
  • 50 SU
  • 16 Step-up 20/16
  • 8 Thruster 45/33

 

Powerlifting:
Max Effort Lower Body
 
  • Low Box Squat 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

Friday, May 10, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3x 20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 SLRDL

 

Strength/Skill:
B-O BB Row 5×5@70%

 

 

MetCon:
4 rds. for time
 
  • 15 Box Jump 20/16
  • 12 DB Thruster 40’s/25’s
  • 9 Burpee

 

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.