

112519-112919
Monday 112519
Strength/Skill
5-5-5*
Push Press
*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
Tuesday 112619
Strength/Skill
ON A 8:00 RUNNING CLOCK...
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in


111819-112219
Monday 111819
Workout
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
COOL DOWN
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose
Tuesday 111919
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push Press
Workout
3 PARTS:
1) EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00-
2) EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest


11119-111519
Monday 111119 Strength/Skill ON A 8:00 RUNNING CLOCK... Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT "DONNY" FOR TIME 21-15-9-9-15-21 Deadlift (225/155)|(155/105) Burpee OPTIONAL FINISHER 3 SETS 30 Sit-Ups 1:00 Hollow Hold -Rest as Needed b/t Sets- Tuesday 111219 Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down port


110419-110819
Monday 110419
Workout
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
Tuesday 110519
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
OPTIONAL COOL DOWN
FOR RE