7/7/2021

SKILL EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice* Min 2 – 2-4 Reps of Bar Muscle-Up Practice** WORKOUT 5 ROUNDS FOR TIME 7 Bar Muscle-Ups 30 Air Squats* 49 Double Unders *14 Alt. Pistols Optional

7/6/2021

STRENGTH Deadlift 1×5 @ 60%* 1×5 @ 70% 1×5 @ 80% BENCHMARK WORKOUT “GRACE” FOR TIME 30 Clean & Jerks (135/95)

7/2/2021

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. WORKOUT ON A 15:00 RUNNING CLOCK… 5 SETS 3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift) 6 Box Jumps (30/24) -Rest 0:30 b/t Sets- Then… AMRAP in Time […]

7/1/2021

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-

6/30/2021

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

6/29/2021

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-

6/28/2021

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)

6/25/2021

STRENGTH Tempo Back Squat 5×3 @ (31X1) WORKOUT 5 ROUNDS FOR TIME 15 Thrusters (75/55) 5 Ring Muscle-Ups

6/24/2021

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-

6/23/2021

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

6/22/2021

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-

6/21/2021

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