110920-111320



Monday 110920


STRENGTH

EMOM x 12 MINUTES

MIN 1 - 3 Power Cleans + 1 Jerk

MIN 2 - 2 Power Cleans + 1 Jerk

MIN 3 - 1 Squat Clean + 1 Jerk

*Climb as you see fit

We recommend you climb in EMOM to your squat clean and aim to do your squat clean at where you will begin your next set of 3 Power Cleans each set!


(Score is Weight)


WORKOUT

FOR TIME

50/40 Cal Bike

50 Wall Balls

30/25 Cal Bike

35 Wall Balls

20/15 Cal bike

20 Wall Balls

Directly into

800m Run


(Score is Time)


Tuesday 111020


STRENGTH

ON A 15:00 RUNNING CLOCK...

6x5

Front Squat*


*Light-Moderate for all sets


(Score is Weight)


WORKOUT

EVERY 2:30 x 5 SETS

200m Run

10 Front Squats (115/75)|(75/55)


(Score is Each Set for Time)


Wednesday 111120


STRENGTH

ON A 12:00 RUNNING CLOCK...

6x5

Push Press*


*Light-Moderate for all sets


(Score is Weight)


WORKOUT

AMRAP x 14 MINUTES

75 Double Unders

25 Push Press (75/55)|(65/45)

15 Pull-Ups


(Score is Rounds + Reps)


Thursday 111220


STRENGTH

ON A 11:00 RUNNING CLOCK...

6x5

Deadlift*


*Light-Moderate for all sets


(Score is Weight)


Chipper Workout

60 Burpees

15 Deadlifts 225/155

60 KB Swings 53/35

20 Deadlifts 225/155

60 Slam Balls 20/15

15 Deadlifts 225/155

60 Box Jumps 24/20


Friday 111320


STRENGTH

5 SETS

2 Hang Power Cleans

+

2 Power Cleans

+

2 Front Squats


(Score is Weight)


WORKOUT

EVERY 3:00 x 5 SETS

12 Toes to Bar

15/12 Cal Row

Max Power Cleans (135/95)|(95/65)


-Rest :30 b/t Sets-


(Score is Reps)

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Phone (770)548-4372