WORKOUT
FOR TIME
100 DB Front Squats (50/35)
*Every minute including at 0:00, perform 5 Burpees
7/17/20
WORKOUT
“FRAN”
21-15-9
Thrusters (95/65)
Pull Ups
POST-WORKOUT STRENGTH
5×3 Thruster
(Use Same Moderate-Heavy Load Across All Sets)
7/16/2020 At Home
WARM-UP
2:00 Cardio Choice
EMOM x 1 MINUTE
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees
STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**
*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side
-Rest :30 b/t Sets-
WORKOUT
AMRAP x 6 MINUTES
4 DB Push Pressice
2 DB Split Jerk
4 DB Ground to Overhead
Immediately into…2:00 Cardio Choice
Immediately into…
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 Ground to Overhead
7/16/20
WORKOUT
6 SETS
ON A 4:00 RUNNING CLOCK…
25/20 Cal Bike
15 Up Downs
Max Plank Any Variety in Remaining Time Until 4:00
-Rest 1:00 Between Sets-
7/15/20 At Home
DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…
BODYWEIGHT PUMP ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold
FULL-BODY SWEAT WORKOUT EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice (No Measure)
7/15/20
SKILL
12 Min Running Clock:
3 x 5/5 (L/R) Single DB Alt. Hang Split Snatch (Building)
WORKOUT
AMRAP x 15 MINUTES:
10 Alt. DB Hang Snatch (50/35)
15 Knees to Elbow
20 Wall Balls
7/14/2020 At Home
WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats
*Hold DB Across Chest
STRENGTH
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps over quantity
WORKOUT
AMRAP x 8 MINUTES 36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
*Hold DB across chest.
MOBILITY
7/14/2020
STRENGTH
EMOM x 12 MINUTES
Min 1 – :45 HS Wall Hold or :45 Shoulder Taps
Min 2 – 8-10 Sumo Stance Barbell Good Mornings
Min 3 – :45 Hollow Hold
WORKOUT
“DIANE”
FOR TIME
21-15-9
Deadlifts (225/155)
Handstand Push-Ups
7/13/2020 At Home
WARM-UP
2:00 Cardio Choice into…
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups
STRENGTH
5 SETS ON A 13:00 CLOCK
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)
-Rest as Needed b/t Sets-
WORKOUT
ON A 13:00 RUNNING CLOCK…
3:00 Cardio Choice Immediately into…
AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead
1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back
FINISHER + MOBILITY ON A 5:00 RUNNING CLOCK…
3:00 Max Plank Immediately into…
2:00 of Max Reps of Sit-Ups, then…
MOBILITY
7/13/2020
METCON
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)
30 Hang Power Cleans
30 Bar Muscle Up or Burpee C2B Pull-Ups
150 Double Unders
50/40 Cal Row
