Tuesday 9/26/2017

Strength

4 sets of:

3 wall walks

10m. bear crawl with plate on back - back must remain FLAT with plate in full contact

10 Z press with dumbbells - choose load



Metcon

Sport:

For time:

120 double unders

60 push ups

40 power snatch 95/65

 

Fitness:

For time:

120 double unders

60 push ups

40 power snatch 75/55

 

Life:

For time:

240 single unders

60 push ups

40 hang power snatch - choose load

Rey Bautista
Monday 9/25/2017

Skill

3 sets of:

8 front-foot elevated split squat (8L/8R) - loaded if possible

10 banded good mornings

5 seated box jumps - seat height below parallel

 

Strength

Sport/Fitness

Back squat:

Work up to 1x20 +5-10lbs. from last week’s working weight


Life:

3x10 - heaviest possible; +5-10 lbs. from last week’s working weight

 

Metcon

Sport:

3 rounds for time of:

200m run

7 deadlifts 275/185

Rest 2:00 then;

For time:

50 wall balls

 

Fitness:

3 rounds for time of:

200m run

7 deadlifts 225/155

Rest 2:00 then;

For time:

50 wall balls

 

Life:

3 rounds for time of:

200m run

7 deadlifts - choose load

Rest 2:00 then;

For time:

50 wall balls

Rey Bautista
Friday 9/22/2017

Skill

2x3 push press w/ pause in dip

 

Strength

Push press

Sport/Fitness:

10:00 to work up to a heavy triple, then perform 1 set of ME push press with 85% of heavy triple

 

Life:

6x3 - same weight across all sets

 

Metcon

Sport:

EMOM 12:00

Min. 1- :30 ME push press 95/65 / :30 off

Min. 2- :30 ME row for cals/Assault Bike or 10m shuttle sprints / :30 off

Min 3- :30 ME pull ups / :30 off



Fitness:

EMOM 12:00

Min. 1- :30 ME push press 75/55 / :30 off

Min. 2- :30 ME row for cals/Assault Bike or 10m shuttle sprints / :30 off

Min. 3- :30 ME pull ups / :30 off



Life:

EMOM 12:00

Min. 1- :30 ME push press - choose load / :30 off

Min. 2- :30 ME row for cals/Assault Bike or 10m shuttle sprints / :30 off

Min 3- :30 ME pull ups / :30 off

Rey Bautista
Thursday 9/21/2017

General Athleticism

5 sets of:

3 seated box jumps - tallest possible

50yd forward sprint + 50yd backpedal


 

Accessory Work

4 sets of:

15 band hamstring curl

12 double-hand Russian KB swing - heaviest possible

10 ring pull ups w/ false grip (use band assistance as needed)

10 close-grip bench press (hands just outside of smooth) - heaviest possible

 

Intervals

5 sets of 1:30 on / 1:30 off of:

8 ball slams

8 lateral hops over loaded barbell

8 walking lunge steps

 

Rey Bautista