070819-071219
Monday 090819
Strength/Skill
5X5 (30X1) Back Squat
@60-70% of 1RM
-Rest 2:00 b/t Sets-
Workout
AMRAP 15
200m Run
20/15 Cal Bike/Row
12 Strict Pull UPs
Tuesday 070919
Strength/Skill
On a 10:00 Running Clock...
Handstand Push-up Development
Workout
Two Parts
On a 7:00 Running Clock...
1000m Row then
Max HSPU in Remaining Time
Immediately into
For Time* 35 DB Manmakers (35/20)I(20/15)
*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-Up, Ground to Overhead
Finisher
"Suns Out, Guns Out"
3 Sets
7DB Double Hammer Curl
7DB Double Curl
7 DB Double Curl
Wednesday 071019
Strength/Skil
Snatch Complex
Every 1:30 For 8 Sets
2 Squat Snatch*
*Sets 1-4 @Moderate Heavy, Building
Sets 4-8 @Heavy, Across
Workout
"Double AMRAP" AMRAP X 4
7 Hang Power Snatch (95/65)I(65/45)
5 Box Jumps (24/20)
Rest 2:00
AMRAP X 4
7 Hang Power Snatch (95/65)I(65/45)
5 Box Jumps
Thursday 071119
Strength/Skill
In Teams Of 2
EMOM X 10
Min 1 - 3 Deadlift (Athlete Choice, Heavy)
Min 2 - 6 Seated DB Arnold Press (Athlete Choice-Moderate)
Workout
Death By Burpee
Min 1 - 1 Burpees... Rest Remainder
Min 2 - 2 Burpees... Rest Remainder
Min 3 - 3 Burpees... Rest Remainder
Min 4 - 4 Burpees... Rest Remainder
etc..
*Continue until you can not complete the amount of burpees in the minute. If you fail before the 10 Min Mark, rest 1-2 min then start back at 5 burpees on the min, then 6 the next min, and so on...
Friday 071219
Workout
"Helen"
3 Rounds For Time
400m Run
21 KB Swings
12 Pull Ups
Finisher
5 Sets
:15 Max Russian Twist (Weighted) :45 Knee Tucks
