11119-111519
Monday 111119
Strength/Skill
ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
Workout
HERO WORKOUT
"DONNY"
FOR TIME
21-15-9-9-15-21
Deadlift (225/155)|(155/105)
Burpee
OPTIONAL FINISHER
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-
Tuesday 111219
Strength/Skill
EXTENDED WARM-UP
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
Wednesday 111319
Strength/Skill
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Workout
BENCHMARK WORKOUT
"JACKIE"
FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups
COOL DOWN
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads
Thursday 111419
Workout
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
*2", 4" or 6" Deficit
Friday 111519
Workout
BENCHMARK WORKOUT
"HELEN"
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)|(35/26)
12 Pull-ups
FINISHER
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
ATG 45
Monday 111119
Strength/Skill
4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets-
Workout
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run
Tuesday 111219
Strength/Skill
7-7-7-7-7*
Strict Press
*Complete 1:00 Plank Hold in Push-up Position after each set.
Workout
EMOM x 12 MINUTES
MIN 1 - 20 Alt. DB Snatch (40/30)
MIN 2 - 15 Burpees
Wednesday 111319
Strength/Skill
EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.
Workout
5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap-
Thursday 111419
Strength/Skill
3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat Band Pull-Downs
MAX Barbell Upright Rows
-Rest 1:30 b/t Sets-
Workout
FOR TIME
50 Slam Balls (20/10)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run
-15:00 Hard Cap-
Friday 111519
Strength/Skill
5-5-5-5-5
Tempo Deadlift (31X1)
Workout
3 SETS
15 Deadlifts (155/105)
30 Sit-ups
30 Walking Lunges
-1:30 Rest b/t Sets-
