Monday 092820 STRENGTH 3 SETS FOR QUALITY 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) -Rest 1:00 b/t Sets- WORKOUT 4 SETS FOR REPS 1:20 - Double DB Power Clean (50/35)|(35/20)* 1:20 - Double DB Farmer Reverse Lunge* 1:20 - ME Mtn Climber Up Downs *2 Burpees Every Time Athlete Breaks in Station 1 or 2 ** 6 MTN Climbers + Up Down -Rest 1:00 b/t Sets- (Score is Total Reps) COOL DOWN FOR QUALITY 1:00 Banded Hamstring

Monday 092120 BASELINE WORKOUT I. ON A 10:00 RUNNING CLOCK... Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned) -Rest as Needed b/t Efforts*- II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds + Reps) *Rest at Least 5:00 b/t Efforts Tuesday 092220 WORKOUT 5 SETS FOR QUALITY 10 "Library" Sumo Deadlifts (225/155)|(155/105) 1:00 Elbow Plank 15 Strict Knee

Monday 091420 SKILL WORK/ EXTENDED WARM UP EMOM x 12 MINUTES MIN 1 - Building to Heavy 5-Rep Deadlift* MIN 2 - 20 Hollow Rocks *Start moderate and build each round. Goal is to end very close or slightly above workout weight. (Score is Weight) WORKOUT FOR TIME 10-8-6 Deadlifts (315/205)|(225/155) 10-20-30 Burpee to Target* *Ideally 6" Above Standing Reach (Score is Time) Tuesday 091520 Workout WORKOUT FOR TIME* 21-18-15-12 Hang Clean and Jerks

Monday 090720 Two classes!!! 8:00am 9:15am Tuesday 090820 STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) WORKOUT AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge (53/35)|(35/26) 12 DBL KB Russian Swing 18 Sit-Ups -Rest 1:30- AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge 12 DBL KB Russian Swing 18 Sit-Ups (Score is Rounds + Reps) Wednesday 090920 STRENGTH ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is Weight)