110220-110620
Monday 110220
BASELINE WORKOUT
I. ON A 15:00 RUNNING CLOCK...
Establish a Heavy 3-Rep Power Clean
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
Tuesday 110320
STRENGTH
15-12-12-10*
Bent Over Rows
*Superset each set of BOR with 5-7 Barbell Rollouts
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
20 Toes to Bar
-Hard Cap 16:00-
(Score is Time)
Wednesday 110420
Baseline Workout
I. ON A 12:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Front Squat
(Score is Weight)
Immediately into...
ON A 12:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Strict Press
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
*Rest at Least 5:00 b/t Efforts
OPTIONAL FINISHER
3 SETS FOR QUALITY
30 Barbell Curls
30 Barbell Presses
30 Crunches
(No Measure)
Thursday 110520
STRENGTH
3 SETS FOR QUALITY
3/3 Turkish Get-Ups
100m Single KB OH Walk*
*Athletes will switch arm at 50m.
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT
6 ROUNDS FOR TIME
12 Slam Balls (20/10)
12 Russian KBS (53/35)|(35/26)
12 Single KB Front Rack Reverse Lunge*
24 Alt. V-ups
*Alternate FR side each round.
(Score is Time)
Friday 110620
BASELINE WORKOUT
I. ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Deadlift
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
