120720-121120




Monday 120720

STRENGTH

ON A 15:00 RUNNING CLOCK...

3x5

Front Squat

Heavy for all Sets.


WORKOUT

12 ROUNDS FOR TIME

10 Wall Balls (20/14)|(14/10)

20 Double Unders



Tuesday 120820

STRENGTH

ON A 12:00 RUNNING CLOCK...

3x5

Push Press

*Heavy for all Sets.


WORKOUT

AMRAP x 15 MINUTES

18 Slam Balls (20/10)

12 Toes to Bar

6 Shoulder to OH (135/95)|(95/65)


Wednesday 120920

STRENGTH

ON A 15:00 RUNNING CLOCK...

3x5

Deadlift

*Heavy for all Sets.


WORKOUT

FOR TIME

800m Run

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

30 Lateral Barbell Burpees

800m Run


Thursday 121020

Midline

4 Rounds

1:00 Plank

25 Hollow Rocks

25 Supermans

:30 Hollow Rock Hold

:30 Superman Hold


Workout

4 Rounds

30 Wall Balls

30 Cal Bike/Row

30 Alternating Dumbell Snatches


Friday 121120

STRENGTH

5-5-5-5-5*

Power Clean

*Reps must be unbroken.


WORKOUT

2 SETS

21-15-9

Power Cleans (95/65)|(65/45)

Pull-Ups


-Rest 2:00 b/t Sets-

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