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) 

...

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...

Monday 072720

STRENGTH 
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight

into...

ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:

1 Power Snatch
+
1 Squat Snatch

(Score is Weight) 

WORKOUT 
4 SETS
AMRAP x 3 MINUTES
3 Power Sn...

Monday 071320

WARM-UP
2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES
20 Single Unders
10 Clean Deadlifts
8 Hang High Pulls
6 Hang Muscle Cleans
10 Elbow Punches
4 Hang Power Cleans

WORKOUT
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang...

Monday 062920

WARM-UP
400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges
...

Monday 062220

WARM-UP
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)

SKILL
ON A 10:00 RUNNING CLOCK...
Practice Handstand Walk, Wall W...

Monday 061520

Workout 

WARM-UP 
EMOM x 6 MINUTES
MIN 1 -- :50 Row (increasing pace each interval)
MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening 

STRENGTH 
5x3
Tempo Front Squat (...

Monday 060820

WARM-UP 
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups 

WORKOUT 
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time) 

Tuesday 060920

W...

Monday 060120

Workout 

WARM-UP 
3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

Into…

AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Ai...