11/18/2020

SKILL 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean WORKOUT AMRAP x 5 MINUTES 7 Hang Squat Cleans (135/95) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 5 Hang Squat Cleans (155/105) 100m Run -Rest 1:00- AMRAP x 5 MINUTES Max […]

11/17/2020

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 […]

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.

11/3/2020

SKILL EVERY 2:00 x 6 SETS* 3 Strict Knees to Chest 3 Perfect Kip Swings 3 Toes to Bar 30 Smooth Double Unders *Each set should last no longer than 1:30. AMRAP x 20 MINUTES 4 DB Ground to Overhead (50/35) 6 DB Box Step-Ups (24/20) 8 Box Jump Overs