112320-112720
Monday 112320
STRENGTH
ON A 15:00 RUNNING CLOCK...
4x5
Deadlift*
*Moderate-heavy for all sets
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts (185/125)|(135/95)
7 Toes to Bar
(Score is Rounds + Reps)
Tuesday 112420
STRENGTH
ON A 12:00 RUNNING CLOCK...
4x5
Front Squat*
*Moderate-heavy for all sets
(Score is Weight)
WORKOUT
FOR TIME
100 Double Unders
30 Front Squats (95/65)|(65/45)
15/12 Cal Row
75 Double Unders
20 Front Squats (115/75)|(75/55)
15/12 Cal Row
50 Double Unders
10 Front Squats (135/95)|(95/65)
15/12 Cal Row
(Score is Time)
Wednesday 112520
STRENGTH
EMOM x 12 MINUTES
MIN 1 - 12 SA DB Bench Press (R)
MIN 2 - 12 SA DB Bench Press (L)
MIN 3 - :30 Max Push-Ups
(Score is Weight)
WORKOUT
AMRAP x 6
200m run
5 Renegade Rows (35/20)|(20/15)
-Rest 1:00-
AMRAP x 5
100m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
3 Butpees
3 Renegade Rows
(Score is Rounds + Reps)
Thursday 112620
TWO CLASSES
8:00 AM
9:15AM
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row
(Score is Time)
Friday 112720
TWO CLASSES
8:00 AM
9:15AM
7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike
*Weight Vest is optional.
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 EZ Bike*
*Nasal Breathing Only
(No Measure)
