10/15/2020

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. WORKOUT 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)

10/14/2020

WORKOUT AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53) 5 Strict Chin-Ups POST-WORKOUT STRENGTH 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed

10/13/2020

STRENGTH ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)

10/12/2020

SKILL 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- WORKOUT FOR TIME* 18-15-12 Front Squats (135/95) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)

10/9/2020

SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. BENCHMARK WORKOUT “OPEN 20.2” AMRAP x […]

10/8/2020

WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets-

10/7/2020

WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35) Max Overhead Plate Walking Lunges in Remaining Time -No Additional Rest b/t Sets- POST-WORKOUT STRENGTH 4 SETS 1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice) -Rest 1:00 b/t Sets-

10/6/2020

WORKOUT FOR TIME 1000/800m Row 60 Slam Balls (30/20) 30 Power Cleans (155/105) 60 Slam Balls 1000/800m Row

10/5/2020

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps BENCHMARK WORKOUT “FRAN” FOR TIME 21-15-9 Thrusters (95/65) Pull-ups

10/2/2020

SKILL EMOM x 10 MINUTES MIN 1 – :45 EZ Bike MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press* *Performed with either an Empty Bar or PVC. WORKOUT FOR TIME 12 Hang Squat Snatch (75/55) 12 Lateral Burpee Over Bar 15/12 Cal Bike 15 Hang Squat Snatch 12 […]

10/1/2020

BENCHMARK WORKOUT “ANNIE-UP” FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups

9/30/2020

WORKOUT AMRAP x 5 MINUTES 20 Russian KBS (70/53) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53) 16/12 Cal Row -Rest 1:00- AMRAP x 3 MINUTES 12 Russian KBS (70/53) 12/10 Cal Row -Rest :30- AMRAP x 2 MINUTES 8 Russian KBS (70/53) 8/6 Cal Row (Score is Rounds + […]