110220-110620

Monday 110220

BASELINE WORKOUT

I. ON A 15:00 RUNNING CLOCK...

Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 12 MINUTES

250m Row

9 Power Cleans (115/75)|(75/55)

6 Push Press

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

Tuesday 110320

STRENGTH

15-12-12-10*

Bent Over Rows

*Superset each set of BOR with 5-7 Barbell Rollouts

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

400m Run

30 Box Jumps (24/20)

20 Toes to Bar

-Hard Cap 16:00-

(Score is Time)

Wednesday 110420

Baseline Workout

I. ON A 12:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Immediately into...

ON A 12:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Strict Press

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

*Rest at Least 5:00 b/t Efforts

OPTIONAL FINISHER

3 SETS FOR QUALITY

30 Barbell Curls

30 Barbell Presses

30 Crunches

(No Measure)

Thursday 110520

STRENGTH

3 SETS FOR QUALITY

3/3 Turkish Get-Ups

100m Single KB OH Walk*

*Athletes will switch arm at 50m.

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT

6 ROUNDS FOR TIME

12 Slam Balls (20/10)

12 Russian KBS (53/35)|(35/26)

12 Single KB Front Rack Reverse Lunge*

24 Alt. V-ups

*Alternate FR side each round.

(Score is Time)

Friday 110620

BASELINE WORKOUT

I. ON A 15:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts