August 30, 2020

Monday 083120

STRENGTH 
DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight) 

WORKOUT 
3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
...

August 23, 2020

Monday 082420

SKILL 
EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 - :45 EZ Pace Row

*Athlete Choice for practicing overhead strength and stability

(No Measure) 

WORKOUT 
AMRAP x 16 MINUTES
300/200m Row
10 Handsta...

August 16, 2020

Monday 081720

STRENGTH 
DEADLIFT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

(Score is Weight) 

WORKOUT 
3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)|(155/105)
12...

August 9, 2020

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) 

...

August 2, 2020

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...

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