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!...

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