111620-112020



Monday 111620


STRENGTH

8-6-6-4*

Hang Power Snatch


*Keep weight moderate.


(Score is Weight)


WORKOUT

EVERY 4:00 x 3 SETS

10 Hang Power Snatches (95/65)|(75/55)

15 Bar Facing Burpees

20 Box Jumps (24/20)


(Score is Each Set for Time)


Tuesday 111720


STRENGTH

5-4-3-5-4-3*

Bench Press


*Keep weight moderate-heavy.


WORKOUT

AMRAP x 12 MINUTES

10 Alt. DB Power Cleans (50/35)|(35/20)

14 OH Lunges (R)*

15 Sit-Ups

14 OH Lunges (L)


Wednesday 111820


STRENGTH

ON A 12:00 RUNNING CLOCK...

5x5

Front Squat*


*Moderate for all sets


"REDLINE"

3 SETS

15-10-5

Front Squats (95/65)|(65/55)

Cal Bike


-Rest 1:30 b/t Sets-


*Cal Option...12-8-4


(Score is Each Set for Time)


Thursday 111920


STRENGTH

ON A 12:00 RUNNING CLOCK...

5x5

Push Press*


*Moderate for all sets


WORKOUT

FOR TIME

2 ROUNDS

60 Double Unders

12 Up-Downs


Into...


6 ROUNDS

4 Push Press (135/95)|(95/65)

8 Toes to Bar


Into...


2 ROUNDS

60 Double Unders

12 Up-Downs


(Score is Time)


Friday 112020


STRENGTH

ON A 15:00 RUNNING CLOCK...

5x5

Deadlift*


*Moderate for all sets


WORKOUT

2 ROUNDS FOR TIME

60/50 Cal Row

25 Deadlifts (155/105)|(115/75)


(Score is Time)

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