December 2, 2019
Monday 120219
Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
BENCHMARK WORKOUT
"RANNIE"
FO...
November 25, 2019
Monday 112519
Strength/Skill
5-5-5*
Push Press
*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/...
November 18, 2019
Monday 111819
Workout
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
COOL DOWN
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose
Tuesday 111919
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push Press
...
November 10, 2019
Monday 111119
Strength/Skill
ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
Workout
HERO WORKOUT
"DONNY"
FOR TIME
21-15-9-9-15-21
Deadlift (225/155)|(155/105)
Burpee
OPTIONAL FINISHER
3 SETS
3...
November 3, 2019
Monday 110419
Workout
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
Tuesday 110519
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test!...
October 28, 2019
Monday 102819
Strength/Skill
EMOM x 10 MINUTES
MIN 1 - Double Under or Triple Under Practice
MIN 2 - Row 200/150m
Workout
FOR TIME
1000m Row
100 Double Unders
800m Run
75 Double Unders
500m Row
50 Double Unders
Tuesday 102919
Strength/Skill
ON A 12:00 RUN...
October 21, 2019
Monday 102119
Strength/Skill
ON A 12:00 RUNNING CLOCK...
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200...
October 14, 2019
Monday 101419
Strength/Skill
ON A 12:00 RUNNING CLOCK...
Establish 10RM Push Press*
*Max 2 attempts at 10RM
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
OPTIONAL FINISHER
FOR TIME*
Hit a 4th Set of the Workout...
October 6, 2019
Monday 100719
Strength/Skill
EMOM X 8
Min 1 - 3-5 High Box Jumps
Min 2- 2-3 Wall Walks
Workout
3 Sets (4:00 on / 2:00 Off)
200m Run
20 Box Jump Over
20 Wall Balls
Max Deadlifts (275/185)I(185/125)
Tuesday 100819
Workout
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict...
September 29, 2019
Monday 093019
Strength/Skill
3-3-3-3-3
Deadlift*
*Build to 3RM Deadlift.
Workout
FOR TIME
200m Run
Into...
3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders
into...
200m Run
-12:00 Hard Cap-
Tuesday 100119
Workout
EMOM x 21 MINUTES
MIN 1 -...
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