Friday, September 13, 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 DB Press – 5×5 @ HAP

 

MetCon:
1 rd. for time
 
  • 30 Butterfly Sit-up
  • 40 LH DB Snatch 40/25
  • 50 Step-up 20/16
  • 40 RH DB Snatch 40/25
  • 30 Pause Leg Lift

 

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, September 12, 2019

Warm-up:
  • 350 m. Sled Pull @ HAP
  • 3 min. Row at “5” – avg. watts

 

MetCon:
for time – 30 min. cap
RX+ – 5 rds.
RX – 4 rds.
Fit./Rec. – 3 rds
 
  • 400 m. Run or B/R
  • 12 Russian KB Swing 70/53
  • 9 C&J 115/73

 

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

Wednesday, September 11, 2019

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

 

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

 

MetCon:
RX – 10 min. AMRAP
  • 9 Clean 135/93
  • 9 Box Jump 20/16
  • 9 S2O 135/93
  • 9 C2B

 

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

Tuesday, September 10, 2019

Warm-up:

  • 3×175 m. Farmer Carry @ HAP

MetCon:
30 x EMOM – AMRAP

  • 6 Wall Ball 20/14
  • 4 Push-up
  • 2 DL 225/153

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, September 9, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat – Use Box Squat for Ramp-up

 

Strength/Skill:
  • Back Squat – 5×5 @ HAP

 

MetCon:
12 min. AMRAP
 
  • 35 DU
  • 11 Thruster 65/53
  • 7 Burpee Box Jump-over 20/16

Alternate Movements
  • 90 SU
  • 11 Wall Ball 14/8
  • 7 Goblet Squat 44/25

 

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, September 6, 2019

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

 

Strength/Skill:
  • B-O BB Row 5×5 @ HAP

 

MetCon:
13 min. AMRAP
 
  • 15/12 Row or 12/9 Bike
  • 15 Wall Ball 20/14
  • 15 Push Jerk 115/73

 

 

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.