100520-100920

Monday 100520

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar must move continuously for all 3 reps

(Score is Weight)

BENCHMARK WORKOUT

"FRAN"

FOR TIME

21-15-9

Thrusters (95/65)|(65/45)

Pull-ups

(Score is Time)

*Last seen 7/17/2020

Tuesday 100620

WORKOUT

FOR TIME

1000/800m Row

60 Slam Balls (30/20)|(20/10)

30 Power Cleans (155/105)|(115/75)

60 Slam Balls

1000/800m Row

(Score is Time)

COOL DOWN

FOR QUALITY

500m Row*

*Nasal Breathing Only

(No Measure)

Wednesday 100720

WORKOUT

4 SETS

ON A 4:00 RUNNING CLOCK...

400m Run

20 Plate Ground to OH (45/35)|(35/25)

Max Overhead Lunges W/ Plate in Remaining Time

-No Additional Rest b/t Sets!-

(Score is Total Reps)

POST-WORKOUT STRENGTH

4 SETS

1:00 Heavy Barbell Back Rack Hold (Athlete's Choice)

AND/OR...

4 SETS

1:00 Heavy D Ball/Sand Bang Hold

-Rest 1:00 b/t Sets-

(Score is Weight)

Thursday 100820

WORKOUT

4 SETS FOR QUALITY

8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)

24 Alt. Bent Over DB See-Saw Rows

48 DB Hollow Flutter Kicks

1:00 Superman Hold

-1:00 Rest b/t Sets-

(Score is Weight)

FINISHER

FOR QUALITY

21-15-9-15-21

Single DB Curls*

DB Glute Bridges**

*Hold both heads of a single DB, one head in each hand.

**DB rests across the hips.

(No Measure)

Friday 100920

SKILL

EMOM x 10 MINUTES

MIN 1 - 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest

MIN 2 - :40 Smooth Single, DOUBLE or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

BENCHMARK WORKOUT

"OPEN 20.2"

AMRAP x 20 MINUTES

4 DB Thrusters (50/35)|(35/20)

6 Toes to Bar

24 Double Unders

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back

(No Measure)