9/16/2020

WORKOUT EMOM x 24 MINUTES Min 1 – 250/200m Row Min 2 – :50 Ring Dip or Bench Dip Min 3 – :50 Burpee Box Climb Over (30/24)* *Both feet need to come to the top of the box before getting to the opposite side

9/15/2020

WORKOUT FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75) Pull-Ups *100m Run After Each Full Set.

9/14/2020

STRENGTH EMOM x 12 MINUTES MIN 1 – Building to Heavy 5-Rep Deadlift* MIN 2 – 20 Hollow Rocks *Start moderate and build each round. Goal is to end very close or slightly above workout weight. WORKOUT FOR TIME 10-8-6 Deadlifts (315/205) 10-20-30 Burpee to Target* *Ideally 6″ Above Standing Reach

9/11/2020

HERO WORKOUT* “9/11” FOR TIME 2001m Run 11 Box Jumps (30/24) 11 Thrusters (155/105) 11Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row

9/10/2020

STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat WORKOUT E3MOM x 15 MINUTES 3 ROUNDS FOR TIME 7 Burpees 5 DB Hang Squat Cleans (50/35)

9/9/2020

STRENGTH ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press WORKOUT FOR TIME 50-30-10 Push Press (115/75) Box Jumps (20)

9/8/2020

STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift WORKOUT AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge (53/35) 12 DBL KB Russian Swing 18 Sit-Ups -Rest 1:30- AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge 12 DBL KB Russian Swing 18 Sit-Ups

9/7/2020

HERO WORKOUT* “WADE” FOR TIME 1200m Run Into… 4 ROUNDS 12 Strict Pull-Ups 9 Strict Dips 6 Strict Handstand Push-Ups Into… 1200m Run *Vest Optional

9/4/2020

STRENGTH STRICT PRESS 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Quality Reps! WORKOUT AMRAP x 12 MINUTES 5 DB Waist to Overhead (50/35) 10 DB Push Press 40 Double Unders

9/3/2020

WORKOUT 4 SETS* 35/25 Cal Bike 12 Burpees -Rest 3:00 b/t Sets- *Suggested 3:00 Cap Each Set

9/2/2020

SKILL EMOM x 10 MINUTES MIN 1 – 5-7 Hollow Body Strict Pull-Ups MIN 2 – 5 TNG Power Snatches* *Start moderate, build to moderate-heavy. All sets unbroken WORKOUT FOR TIME 21-15-9 Power Snatch (95/65) Pull-Ups