3/1/2021

SKILL EMOM x 10 MINUTES
MIN 1 – TNG Sumo Deadlifts*
MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 – 8 Reps
MIN 3 – 6 Reps
MIN 5 – 4 Reps
MIN 7 – 4 Reps
MIN 9 – 4 Reps

WORKOUT
FOR TIME
50/40 Cal Bike
Immediately into…
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75) (opt 135/95)
Immediately Into…
50/40 Cal Bike

2/26/2021

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean +
2 Split Jerks

WORKOUT
FOR TIME
12-9-6
Shoulder to Overhead (155/105)
50-50-50
Double Unders
-Rest 2:00-
21-15-9
Shoulder to Overhead (115/75)
50-50-50
Double Unders

2/25/2021

SKILL
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

WORKOUT
2 SETS*
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
200m Run
15 Burpees
-Rest 2:00 b/t Sets-

2/24/2021

HERO WORKOUT
“RANDY”
FOR TIME
75 Power Snatches (75/55)

2/23/2021

STRENGTH
ON A 20:00 RUNNING CLOCK…
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy,

WORKOUT
4 ROUNDS FOR TIME
30 Wall Balls (20/14)*
30/25 Cal Bike
*Heavy Ball Optional (30/20)

2/22/2021

STRENGTH
3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs

WORKOUT
AMRAP x 12 MINUTES
5 Deadlifts (315/225)
10 Box Jump Overs (24/20)
15 Sit-Ups

2/19/21

WORKOUT
AMRAP x 15 MINUTES
5-10-15-20…and so on
Wall Balls (20/14)
DB Hang Muscle Cleans (35/20)
Hand Release Push-Ups

FINISHER
3 SETS FOR QUALITY
8 DB Zottman Curls
Max Alt. DB Hammer Curls

-Rest as needed b/t Sets-

2/18/21

SKILL
EMOM x 10 MINUTES
MIN 1 – 5 Strict TTB + :20 Hollow Body Hang*
MIN 2 – :45 Shuttle Run (EZ)

*Drop between TTB + Hang

WORKOUT
4 ROUNDS FOR TIME
15 Toes to Bar
15 Deadlifts (225/155)
400m Run

2/17/21

WORKOUT
5 SETS FOR MAX REPS
1:00 DB Front Squats (Athlete Choice)
1:00 Box Jumps (30/24)*
1:00 DB No Push-Up Renegade Rows
1:00 Hollow Holds
1:00 Rest

*Athlete must step down from the box.

2/16/21

STRENGTH
3 SETS ON A 12:00 RUNNING CLOCK…

1 Snatch Deadlift
+
1 Hang Power Snatch (Above the Knee)
+
1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-

WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK…
500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6
SET 1 – 15 Reps @ (95/65)
SET 2 – 12 Reps @ (115/75)
SET 3 – 9 Reps @ (135/95)
SET 4 – 6 Reps @ (155/105)