062920-070320

Monday 062920

WARM-UP 400m Team Run (find a buddy and stick with the entire time!) Into… AMRAP x 5 MINUTES (w/ empty barbell) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk (Score is Weight) WORKOUT FOR TIME* 15-12-9-6-3 Deadlift (155/95)|(115/75) Push Jerk *Complete a 200m Run after each full set. (Score is Time) Tuesday 063020 WARM-UP AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups SKILL EMOM x 12 MINUTES MIN 1 - :50 Double or Triple Under Practice or Reps MIN 2 - :50 Strict Muscle-Up or Pull-Up Practice or Reps (No Measure) WORKOUT EVERY 3:00 FOR 5 SETS 15 Burpees 30 Air Squats 50 Double Unders (Score is Total Time) COOL DOWN FOR RECOVERY Accumulate 5:00 in the bottom of an Inactive Squat (No Measure) Wednesday 070120 WARM-UP EMOM x 6 MINUTES MIN 1 - :25 High Knees / :25 Butt Kickers MIN 2 - 10 Scap Pull-Ups + Dead Hang on Bar MIN 3 - :25 Inch Worms / :25 Good Mornings MIN 4 - 10 Elbow Punches + 10 Strict Press MIN 5 - :25 High Skips / :25 Jumping Jacks MIN 6 - 10 Kipping Swings + Active Hang on Bar STRENGTH ON A 12:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 2 Power Clean + 2 Hang Power Clean (Score is Weight) WORKOUT FOR TIME 800m Run Immediately Into... 5 ROUNDS 12 Toes to Bar 6 Power Clean (135/95)|(95/65) 6 Hang Power Clean (Score is Time) OPTIONAL FINISHER TABATA 8 SETS (:20 on/:10 off) Tuck Ups (No Measure) Thursday 070220 WARM-UP 2 ROUNDS 1:00 Row (EZ Pace) 10 Walking Lunges 5/5 KB Strict Press Into… 2 ROUNDS :45 Row (Mod Pace) 10 KB Deadlift 5/5 KB Strict Press Into… 2 ROUNDS :30 Row (Hard Pace) 10 KBS :15 / :15 Front Rack Hold WORKOUT AMRAP x 25 MINUTES 500m Row 20 KB Goblet Reverse Lunges (70/53)|(53/35) 20 Russian KB Swing :30 KB Front Rack Hold (L) :30 KB Front Rack Hold (R) (Score is Rounds + Reps) Friday 070320 WARM-UP AMRAP x 5 MINUTES 5 Cal Bike 5 Push Up to Pike 8 Slow Scap Pull Ups 8 Slow DB Deadlifts EXTENDED WARM UP EMOM x 10 MINUTES Min 1 - :50 Bike @ Moderate Pace Min 2 - :20 Hollow Hang into 5 Perfect Kip Swings (No Measure) WORKOUT 4 ROUNDS FOR TIME 20 Alt. Single DB Up-Downs (50/35)|(35/20) 25 Pull-Ups (Score is Time) COOL DOWN FOR RECOVERY 5:00 EZ Pace Bike* *Nasal Breathing Only (No Measure)