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)
