SKILL
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups
WORKOUT
FOR TIME
72/58 Cal Bike (7:00 max)
48 Toes to Bar
24 Renegade Row (50/35))
12 Burpee Bar Muscle-Ups
4/19/2021
STRENGTH
4 SETS
12/12 DB Suitcase Bulgarian Split
Squats*
*All performed at Moderate weight
WORKOUT
AMRAP x 14 MINUTES
15 Wall Balls (20/14)
10 Hang Power Clean (115/75)
5/5 Front Rack Lunge*
*Perform all 5 reps on the Left side
then 5 reps on the Right side
4/16/2021
32 Hokies
7 Rounds
4 Squat Clean & Jerks (135/95)
16 Deadlifts (135/95)
32 Double Unders
4/15/2021
WORKOUT
5 ROUNDS FOR TIME
400m Run
20 Slam Balls (30/20)|(20/10)
20 Slam Ball Walking Lunges*
*Slam Ball held in a bear hug.
4/14/2021
STRENGTH
3 SETS FOR QUALITY
10 Bench Press (Athlete Choice, Mod-Heavy)
10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)
-Rest as Needed b/t Sets-
WORKOUT
AMRAP x 12 MINUTES*
2-4-6-8-10-etc…
Up-Down Box Jumps (30/24)
*Perform 2 Wall Walks after each
full Set
4/13/2021
STRENGTH
7-5-5-3-3
Strict Press*
*10 DB or KB Goblet Squats after
each working set
BENCHMARK WORKOUT
“RUN IT BACK”
2 SETS
15-12-9
Thrusters (135/95)
Cal Bike*
-Rest 3:00 b/t Sets-
4/12/2021
WORKOUT
FOR TIME*
30-30-20-20-10-10
Russian KB Swings (53/35)
Sit-Ups
*After each full set, complete 30
Double Unders.
FINISHER
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Push-Up Plank*
*Each time you break perform 10 Push-Ups
4/9/2021
STRENGTH
8-8-6-6 Deadlift*
*Start Moderate-Heavy and Build to Heavy
BENCHMARK WORKOUT
“DIANE”
FOR TIME
21-15-9
Deadlift (225/155)
Handstand Push-up
FINISHER
3 SETS
15 Diamond Push-Ups
15 DB or BB Skull-Crushers (Athlete Choice, Light)
4/8/2021
WORKOUT
AMRAP x 20 MINUTES
25/20 Cal Bike
2 Rope Climbs
100m Single KB Suitcase Carry (53/35)
2 Rope Climbs
20 KB Hollow Flutter Kicks
4/7/2021
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Hang Squat Clean
WORKOUT
3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Balls (30/20)
5 Hang Squat Cleans (185/135)