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)
