

092820-100220
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


092120-092520
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


091420-091820
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


090720-091120
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)