Month: June 2021

WORKOUT
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups
1:00 Max Alt. DB Slides
-Rest as needed b/t Sets-
Then Into…
4 SETS FOR QUALITY
15 DB Floor Press
1:00 Glute Bridge Floor Press
Hold
-Rest as needed b/t Sets-

HERO WORKOUT
“HOTSHOTS 19”
6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Strict Press
Week 1 of 9, Testing. Remember
Your Weight…we will use it in the
coming weeks.

WORKOUT
EVERY 2:30 x 6 SETS
15 Burpee to Target
12 Push Press (115/75)
-No Additional Rest b/t Sets-

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
Week 1 of 9, Testing. Remember
Your Weight…we will use it in the
coming weeks.

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 25 Sit-Ups
MIN 3 – Max Russian KB Swing (70/53)

STRENGTH
Tempo Back Squat
5×3 @ (31X1)

WORKOUT
5 ROUNDS FOR TIME
15 Thrusters (75/55)
5 Ring Muscle-Ups

WORKOUT
“TABATA”
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 – Hand Release Push-Ups
Tabata 2 – Sit-Ups
Tabata 3 – Russian KB Swings (70/53)
Tabata 4 – Cal Bike
-Rest 1:00 b/t Tabatas-

STRENGTH
1. Tempo Snatch Deadlift
3×3 @ (2121)
2. TNG Power Snatch
2×5*

WORKOUT
FOR TIME
20 Power Snatch (95/65)
400m Run
20 Power Snatch

WORKOUT
2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Box Jump Overs (24/20)
Alt. Pistols
Pull-Ups
-Rest 2:00 b/t Sets-

STRENGTH
Tempo Strict Press
5×3 @ (31X1)*

WORKOUT
EMOM x 10 MINUTES
MIN 1 – 14 DB Push Press (50/35)
MIN 2 – 7 DB Renegade Rows*
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs
4 DB Push Press