
030121-030521
Monday 030121
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps
*Building from Light to Moderate-Heavy.
WORKOUT
FOR TIME
50/40 Cal Bike
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*
Immediately Into...
50/40 Cal Bike
Tuesday 03021
WORKOUT
FOR TIME
50 Box Jumps (20)
800m Run
50 Hand Release Pus

022221-022621
Monday 022221
STRENGTH
3 SETS FOR QUALITY
10 Deadlifts Building In Weight
10 Weighted Lunges
1:00 Slow Deadbugs
WORKOUT
AMRAP x 12 MINUTES
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Sit-Ups Tuesday 022321
STRENGTH
ON A 20:00 RUNNING CLOCK...
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy.
WORKOUT
4 ROUNDS FOR TIME
30 Wall Balls (20/14)|(14/10)*
30/25 Cal Bike
COOLDOWN
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L) Wednesday 022421 AMRA

021521-021921
Monday 021521 EXTENDED WARM-UP 2 SETS FOR QUALITY :45 Active Bar Hang 8/8 Tempo (2020) Box Step-Downs (24/20) 1:00 Weighted DB Squat Hold 1:00 Bike (EZ) -Rest as needed b/t Sets- *Freestand Optional (No Measure) WORKOUT FOR TIME 40/30 Cal Bike 40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)* 40 Dumbell Snatches 40 Pull-Ups 40 Dumbell Snatches 40 Single DB Alt. Step-Ups 40/30 Cal Bike *DB Can be held in any way above the waist. (Score is Time) HSPU Option 1: Box Pike Pus

020821-021221
Monday 020821
EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on HSPU. (No Measure) WORKOUT
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 Power Clean (135/95)(96/65)
-Rest 1:00-
AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
6 Power Clean (165/115)(115/85)
-Rest 1:00-
AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
4 Power Clean (185/135)(135/95)
(Score is Rounds + Re