10/22/20

WORKOUT EVERY 3:00 x 18 MINUTES… 30 Wall Balls (20/14) 15/12 Cal Bike MAX Double Unders in Time Remaining* *No Additional Rest b/t Sets FINISHER 3 SETS FOR QUALITY 1:30 Wall-Sit :30 Perfect Hollow Rocks -Rest 1:00 b/t Sets-

10/21/20

SKILL EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy) BENCHMARK WORKOUT “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups* Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95) 7 Lateral […]

10/20/20

STRENGTH ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. WORKOUT 8 ROUNDS FOR TIME 8 Alt. Single DB Up-Downs (50/35) 10 DB Goblet Squats 12 Alt. DB Snatch

10/19/20

SKILL ON A 12:00 RUNNING CLOCK… Find a Max Height Box Jump* *Max one step into Jump. Step or climb down mandatory. WORKOUT AMRAP x 15 MINUTES 9 Box Jump Overs (24/20) 6 Push Press (115/75) 200m Run

10/16/2020

SKILL EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. **Build from Moderate to Heavier than Workout Weight. WORKOUT AMRAP x 15 MINUTES 3 Muscle-Ups (Bar or […]

10/15/2020

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. WORKOUT 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)

10/14/2020

WORKOUT AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53) 5 Strict Chin-Ups POST-WORKOUT STRENGTH 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed

10/13/2020

STRENGTH ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)

10/12/2020

SKILL 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- WORKOUT FOR TIME* 18-15-12 Front Squats (135/95) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)

10/9/2020

SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. BENCHMARK WORKOUT “OPEN 20.2” AMRAP x […]

10/8/2020

WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets-

10/7/2020

WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35) Max Overhead Plate Walking Lunges in Remaining Time -No Additional Rest b/t Sets- POST-WORKOUT STRENGTH 4 SETS 1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice) -Rest 1:00 b/t Sets-