BENCHMARK WORKOUT
“ANNIE-UP” FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups
9/30/2020
WORKOUT
AMRAP x 5 MINUTES
20 Russian KBS (70/53)
20/15 Cal Row
-Rest 1:30-
AMRAP x 4 MINUTES
16 Russian KBS (70/53)
16/12 Cal Row
-Rest 1:00-
AMRAP x 3 MINUTES
12 Russian KBS (70/53)
12/10 Cal Row
-Rest :30-
AMRAP x 2 MINUTES
8 Russian KBS (70/53)
8/6 Cal Row
(Score is Rounds + Reps)
POST-WORKOUT STRENGTH
5×5 Bench Press*
*Weight stays moderate-heavy across all sets.
9/29/2020
9/28/2020
9/25/2020
9/24/2020
9/23/2020
9/22/2020
SKILL
ON A 10:00 RUNNING CLOCK…
Build Sumo DL in Sets of 3-5 Reps &
Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang
WORKOUT
5 SETS FOR QUALITY
10 “Library” Sumo Deadlifts (225/155)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-