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Monday 012521 WORKOUT 2 ROUNDS FOR TIME* 1000/800m Row Into... 21-15-9 Shoulder to Overhead (95/65)|(65/45) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work (Score is Time) FINISHER EMOM x 10 MINUTES MIN 1 - 10 Seated DB Arnold Press MIN 2 - 10 Seated DB Hammer Curls Tuesday 012621 SKILL ON A 10:00 RUNNING CLOCK... Rope Climb Practice WORKOUT FOR TIME 200m DB Carry (50/35)|(35/20)* 20 Burpees 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 30 Slam Balls 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Burpees 200m DB Carry *For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry. (Score is Time) Wednesday 012721 STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex... 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (Score is Weight) WORKOUT 4 SETS ON 4:00 RUNNING CLOCK... 50 Double Unders 5 Hang Squat Cleans (185/135)|(135/95) 15 Box Jump Overs (24/20)* Max Cal Bike In Time Remaining... -Rest 1:30 b/t Sets- *Must step down from the box. Thursday 012821 SKILL 3 SETS FOR QUALITY 15 Perfect Hollow Rocks 10 Lateral Raises (DB or Plate) 3-5 Negative Handstand Push-Ups* 3-5 Tempo Hollow Body Strict Pull-Ups (30X1) *Descent only. (No Measure) WORKOUT FOR TIME 400m Run 12 Strict Handstand Push-Ups 12 Strict Pull-Ups 400m Run 24 Handstand Push-Ups 24 Pull-Ups* *Chest to Bar optional. (Score is Time) HSPU Option 1: Pike Push-Ups HSPU Option 2: Seated DB Strict Press FINISHER 4 SETS FOR QUALITY 1:00 Double KB Front Rack Hold (Athlete Choice) 10/10 Single Leg Glute Bridge -Rest as needed b/t Sets-

Friday 012921 BENCHMARK WORKOUT “THE CHIEF” 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95)/(95/65) 6 Push-Ups 9 Air Squats -Rest 1:00 b/t Sets- (Score is Rounds + Reps) COOLDOWN FOR RECOVERY 400m Walk Nasal Breathing Only


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