

102819-110119
Monday 102819
Strength/Skill
EMOM x 10 MINUTES
MIN 1 - Double Under or Triple Under Practice
MIN 2 - Row 200/150m
Workout
FOR TIME
1000m Row
100 Double Unders
800m Run
75 Double Unders
500m Row
50 Double Unders
Tuesday 102919
Strength/Skill
ON A 12:00 RUNNING CLOCK...
Build to "Moderate-Heavy" Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Work

102119-102519
Monday 102119
Strength/Skill
ON A 12:00 RUNNING CLOCK...
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
Tuesday 102219
Workout
E2MOM x 24 MINUTE


101419-101819
Monday 101419
Strength/Skill
ON A 12:00 RUNNING CLOCK...
Establish 10RM Push Press*
*Max 2 attempts at 10RM
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
OPTIONAL FINISHER
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
Tuesday 101519 EMOM x 24 MINUTES
MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 - 12/10 Cal Bik


100719-101119
Monday 100719
Strength/Skill EMOM X 8 Min 1 - 3-5 High Box Jumps Min 2- 2-3 Wall Walks Workout 3 Sets (4:00 on / 2:00 Off) 200m Run 20 Box Jump Over 20 Wall Balls Max Deadlifts (275/185)I(185/125)
Tuesday 100819
Workout
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round.
COOL DOWN
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash