Month: September 2020

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

WORKOUT
AMRAP x 10 MINUTES
6 Power Snatch (135/95)
6 Bar Muscle-Ups

SKILL
3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)
10 Alt. Cossack Squat

WORKOUT
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats (53/35)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold
-Rest 1:00 b/t Sets-
*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold.
Switch position at :30 mark.

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

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

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

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

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)

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

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