091620-092019
Monday 091619
Strength/Skill
3-3-3-3-3
Push Press
*Build to 3RM Push Press
Workout
3 Sets
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)I(75/55)
-1:00 Rest b/t Sets-
Tuesday 091719
Strength/Skill
EMOM X 6
Min 1 - 7 Deadlifts
Min 2 - 15 Double Unders + 1 Rope Climbs
*Start moderate and build to workout weight
Workout
4 Rounds
70 Double Unders (or 50 Reps of 4" plate hops)
7 TNG Deadlift (AHAP) 2 Rope Climbs
-16:00 Time Cap-
Optional Cool Down
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
Wednesday 091819
Hero Workout
Daniel
For Time
50 Pull Ups
400m Run
21 Thrusters (95/65)I(65/45)
800m Run
21 Thrusters (95/65)I(65/45)
400m Run
50 Pull Ups
Cool Down
For Recovery
400m
Team walk as class!
Thursday 091919
Workout
Triple AMRAP
AMRAP X 7
7 DBL DB Ground to OH (35/25)I(25/15)
7 DBL DB Up-Down
14 Push Up
Rest 3:00
AMRAP X 5
5 DBL DB Ground to OH (35/25)I(25/15)
5 DBL DB Up Down
10 Push Ups
Rest 2:00
AMRAP X 3
3 DBL DB Ground to OH (35/25)I(25/15)
3 DBL DB Up Down
6 Push Ups
Friday 092019
Strength/Skill
ON a 15:00 Running Clock
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front squat
1 Hang Squat Clean
Workout
6 Sets (1:30 On/ :30 Off)
3 Hang Power Clean (155/105)I(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe To Bar
Max Barbell Hold
*In this workout you have 1:30 to get this work done then take a mandatory :30 rest before the next 1:30 work period.
ATG 45
Monday 091619
Strength/Skill
On a 15:00 Running Clock
Front Squat
1X8
1X6
2X4
-1:30 Rest b/t Sets-
Workout
EMOM X 12
Min 1 - :45 Max KB Swings (53/35)
Min 2 - :45 Max Alt. V-Ups
Tuesday 091719
Strength/Skill
EMOM X 15 Min
Min 1 - :30 Max SA KB Strict Press (L)
Min 2 - :30 Max SA KB Strict Press (R)
Min 3 - 12 KB Upright Row
Workout
Double AMRAP AMRAP X 5
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps
Rest 2:00
AMRAP X 5
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps
Wednesday 091819
Strength/Skill
Deadlift
5-5-5-5-5
Workout
Benchmark
40-30-20-10
Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift (185/135)
10:00 Hard Cap
Thursday 091919
Strength/Skill
3 Sets
7/7 DB Snatch
7/7 DB OH Lunge
Workout
10-9-8-7-6-5-4-3-2-1*
Strict Pull Ups
Push Ups
*100m Run after each full set
Friday 092019
Strength/Skill
Back Squat
1x8
1x6
2x4
Workout
On a 8:00 Running Clock
100 Wall Balls
Max Cal Row in time remaining
