WORKOUT
FOR TIME
800m Run
Immediately into…
4 ROUNDS
15 KB Swings (70/53)
50 Double Unders
8/17/2020
STRENGTH
DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10
WORKOUT
3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)
12 Handstand Push-Ups
8/14/2020
STRENGTH
STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…..no more than 6-8.
WORKOUT
AMRAP x 15 MINUTES
15 Hand Release Push-Ups
30 Butterfly Sit-Ups
60 Double Unders
100m Run
8/13/2020
WORKOUT FOR WEIGHT
12-10-8-6 Hang Power Snatch*
*Each set must be completed unbroken.
Use the same weight each set.
Rest as needed b/t sets.
8/12/2020
STRENGTH
DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
WORKOUT FOR TIME
20 Deadlifts (AHAP)
50/40 Cal Bike
20 Bar Muscle-Ups
10 Deadlifts
25/20 Cal Bike
10 Bar Muscle-Ups
-Time Cap 15:00-
8/11/2020
WORKOUT
3 SETS FOR MAX REPS
1:00 – Up Down Devil’s Press (35/20)
1:00 – V-Ups or Tuck-Ups
1:00 – DB Renegade Row
1:00 – Cal Row
-Rest 1:00 b/t Sets-
8/10/2020
STRENGTH
BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
WORKOUT
EVERY 4:00 x 5 SETS
15 Hang Power Cleans (115/75)
12 Front Squats
9 Strict Handstand Push-Ups
8/7/2020
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift
HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy iss survived by his wife Megan and his son, T.J.
8/6/2020
WORKOUT
EVERY 4:00 x 5 SETS
30 KB Swings (53/35)
10/10 SA Front Rack Step-Ups (24/20)*
10 Box Jump Over
*10 reps on right arm / 10 reps on left arm, legs alternate every rep
8/5/2020
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat
WORKOUT
ON A 12:00 RUNNING CLOCK…
1000/800m Row
60 Sit-Ups
30 Back Squats (185/135)
Max Meter Row In Time Remaining
