
083120-090420
Monday 083120
STRENGTH
DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week -- Move Well!
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
10 Front Rack Lunges
(Score is Time)
Tuesday 090120
STRENGTH
BACK SQUAT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week -- Move Well


082420-082820
Monday 082420
SKILL
EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 - :45 EZ Pace Row
*Athlete Choice for practicing overhead strength and stability
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
300/200m Row
10 Handstand Push-Up
20 Alt. DB Snatch (50/35)|(35/25)
20 Wall Balls (20/14)|(14/10)
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders
(No Measure)
Tuesday 08


081720-082120
Monday 081720
STRENGTH
DEADLIFT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure...no more than 8-10.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)|(155/105)
12 Handstand Push-Ups
(Score is Time)
Tuesday 081820
WORKOUT
FOR TIME
800m Run
Immediately into...
4 ROUNDS
15 KB Swings (70/53)|(53/35)
50 Double Unders
(Score is Time)
OPTIONAL FIN


081020-081420
Monday 081020
WORKOUT
7 ROUNDS FOR TIME
200m Run
12 Burpee Box Jump Overs (20/16)
(Score is Time)
FINISHER
3 SETS ON A 12:00 CLOCK...
10 DB Front Raises
10 DB Lateral Raises
10 DB Upright Rows
20 Single DB Russian Twist
-Rest as Needed b/t Sets-
(No Measure)
Tuesday 081120
STRENGTH
BACK SQUAT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure....no more than 8-10.
(Score is


080320-080720
Monday 080320
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a 2RM Strict Press
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES*
Min 1 - 8-12 Strict Press (95/65)|(65/45)
Min 2 - 8-12 Power Snatches
Min 3 - 8-12 Burpees Over Bar
*Athlete choice on reps for all three movements.
(No Measure)
Tuesday 080420
WORKOUT
AMRAP x 9 MINUTES
15 DB Sumo Deadlifts (50/35)|(35/25)
15 Pull-Ups
200m Run
-Rest 1:00-
AMRAP x 6 MINUTES
10 DB Sumo Deadlifts
10 Chest t