Month: May 2021

SKILL
3 SETS FOR QUALITY
50’/50′ Filly Walk
15 KB Upright Row
20 Band Pull-Aparts
-Rest as Needed b/t Sets-

WORKOUT
AMRAP x 15 MINUTES
15/10 Cal Row
:30 Plank
15 Up-Down
:30 Plank
15 Box Jumps

STRENGTH
3-3-3
Deadlift

Workout
4 Rounds
15/12 Cal Bike
12 Up-Downs
9 Box Jump Overs (24/20)
7 Deadlifts (275/185)
-Rest 1:30 b/t rounds-
*Lower load/work for quality if you’re doing Murph tomorrow

SKILL
ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk

BENCHMARK WORKOUT
“RANNIE”
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional

WORKOUT
3 SETS FOR QUALITY
1000/800m Row
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead (45/35)
-Rest 2:00 b/t Sets-

FINISHER
4 ROUNDS FOR TIME
100m Shuttle Run (25m Increments)
30 Russian Twists (Weighted Optional)

STRENGTH
5-4-3-4-3-2
Back Squat

WORKOUT
3 ROUNDS FOR TIME
20 DB Front Squats (50/35)
20 Hand Release Push-Ups

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep
TNG Power Clean and Jerk

WORKOUT
FOR TIME
10 Clean & Jerks (155/105)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar

SKILL
EMOM x 12 MINUTES
MIN 1 – :40 Double Under or Triple Under Practice
MIN 2 – :40 Pistol Squat Practice

WORKOUT
FOR TIME
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)
21-15-9
Burpees

WORKOUT*
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Pull-Ups
MIN 2 – Cardio of Choice

Immediately Into…
EMOM x 10 MINUTES
MIN 1 – 10 Strict Press (Athlete Choice)
MIN 2 – Cardio of Choice

Immediately Into…
EMOM x 10 MINUTES
MIN 1 – 50 Russian Twists (Weighted Optional)
MIN 2 – Cardio of Choice

STRENGTH
5-5-5-5-5
Sumo Deadlift*
*Start Moderate & Build to Heavy

WORKOUT
AMRAP x 15 MINUTES
7 DB Up-Downs (50/35)|(35/20)*
9 DB Sumo Deadlifts
12 Box Jumps (30/24)
*Heavy DBs Optional