
022420-022820
Monday 022420
STRENGTH/SKILL
ON A 20:00 RUNNING CLOCK...
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)
WORKOUT
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)
*Every minute including 3,2,1 go...perform 15 Air Squats
(Score is Reps) Tuesday 022520 Workout
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to Heavy 1-Rep Deadlift
(Score is Load)
"RIPCORD"
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155


021720-022120
Monday 021720
Workout
WORKOUT
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 Flow Stretching - Full Body
(No Measure)
Tuesdays 021820
Workout
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Deadlift
(Score is


021020-021420
Monday 021020
Workout
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to Heavy 5-Rep Deadlift
(Score is Load)
WORKOUT
"CHRISTINE"
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20")
*BW DL should be considered relatively light and done unbroken.
**Last Seen 1/25/19
Tuesday 021120
Workout
STRENGTH
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanic

020320-020720
Monday 020320
Workout
STRENGTH
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
WORKOUT
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
Tuesday 020420
Workout
DEATH BY (7:00 Cap)....
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18...and so on
-Rest 3:00-
DEATH BY (7:00 Cap)...
5 Up-Down Box Jump Ove