100520-100920



Monday 100520


STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*


*Bar must move continuously for all 3 reps


(Score is Weight)


BENCHMARK WORKOUT

"FRAN"


FOR TIME

21-15-9

Thrusters (95/65)|(65/45)

Pull-ups


(Score is Time)


*Last seen 7/17/2020


Tuesday 100620


WORKOUT

FOR TIME

1000/800m Row

60 Slam Balls (30/20)|(20/10)

30 Power Cleans (155/105)|(115/75)

60 Slam Balls

1000/800m Row


(Score is Time)


COOL DOWN

FOR QUALITY

500m Row*


*Nasal Breathing Only


(No Measure)


Wednesday 100720


WORKOUT

4 SETS

ON A 4:00 RUNNING CLOCK...

400m Run

20 Plate Ground to OH (45/35)|(35/25)

Max Overhead Lunges W/ Plate in Remaining Time


-No Additional Rest b/t Sets!-


(Score is Total Reps)


POST-WORKOUT STRENGTH

4 SETS

1:00 Heavy Barbell Back Rack Hold (Athlete's Choice)


AND/OR...


4 SETS

1:00 Heavy D Ball/Sand Bang Hold


-Rest 1:00 b/t Sets-


(Score is Weight)


Thursday 100820


WORKOUT

4 SETS FOR QUALITY

8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)

24 Alt. Bent Over DB See-Saw Rows

48 DB Hollow Flutter Kicks

1:00 Superman Hold


-1:00 Rest b/t Sets-


(Score is Weight)


FINISHER

FOR QUALITY

21-15-9-15-21

Single DB Curls*

DB Glute Bridges**


*Hold both heads of a single DB, one head in each hand.

**DB rests across the hips.


(No Measure)


Friday 100920


SKILL

EMOM x 10 MINUTES

MIN 1 - 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest

MIN 2 - :40 Smooth Single, DOUBLE or Triple Under Practice*


*Goal here is to build confidence and not get riled up by tripping up.


(No Measure)


BENCHMARK WORKOUT

"OPEN 20.2"


AMRAP x 20 MINUTES

4 DB Thrusters (50/35)|(35/20)

6 Toes to Bar

24 Double Unders


(Score is Rounds + Reps)


COOL DOWN

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back


(No Measure)

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