WORKOUT
FOR TIME*
2 ROUNDS
40/30 Cal Row
30 Back Rack Lunge (95/65)
30 Sit-Ups
Immediately Into…
2 ROUNDS
20/15 Cal Row
20 Back Rack Lunge
20 Sit-Ups
11/16/2020
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
3 SETS FOR QUALITY
12/12 Staggered Stance DB Deadlift (Athlete Choice)
10/10 DB Bulgarian Split Squats
8/8 Slow Single Leg DB RDL
:30 Max Single DB Curls
-Rest as Needed b/t Sets-
11/13/2020
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift
WORKOUT
FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*
*Deadlifts increase weight every
set…
30 @ (225/155)
20 @ (275/185)
10 @ (315/205)
11/12/2020
WORKOUT
3 SETS FOR TIME
500/400m Row
10 Ring Muscle-Ups
250/200m Row
-Rest 2:00 b/t Sets-
11/11/2020
HERO WORKOUT
“HANSEN”
5 ROUNDS FOR TIME
30 Kettlebell Swings (70/53)
30 Burpees
30 Sit-Ups
11/10/2020
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a 2RM Strict Press
WORKOUT
AMRAP x 15 MINUTES
5 DB Renegade Rows (50/35)
15 DB Push Press
200m Run*
*Run increases by 100m every
round, 200-300-400 etc…
11/09/2020
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat
WORKOUT
3 ROUNDS FOR TIME
20 Up-Downs Over Bar
20 Back Squats (115/75)|(75/55)
11/6/2020
STRENGTH
3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups
2-6 Strict Tempo Pull-Ups (2121)**
-Rest 1:00 b/t Sets-
WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)
-Rest 1:00 b/t Sets-
11/5/2020
BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
11/4/2020
WORKOUT
3 ROUNDS FOR TIME
15 Hand Release Push-Ups
25 Power Snatches (75/55)
POST WORKOUT STRENGTH
9-7-7-5
Bench Press*
*Build to a Heavy set of 5. Reps 4 &
5 of the final set should be very
challenging.
