080519-080919
Monday 080519
Strength/Skill
Extended Warm Up
3 Sets
Tempo DB Push Press
5 Tempo Deadlift
*Each Set increase weight on DL. Workout weight for final set.
Workout
For Time
40-30-20
Deadlift (185/125)I(135/95)
DB Push Press (50/35)I(35/25)
Box Jump (24/20)
Optional Cool Down
For Recovery
3:00 Banded Hamstring
3:00 Lat Shoulder Distraction
*Perform Stretches for 1:30 on each side.
Tuesday080619
Workout
AMRAP X 15
20/15 Cal Bike/Row
15 Hand Release Push Ups
2 Rope Climbs
Finisher
On a 10:00 Running Clock
HS Walk Play
*Suggested
Beginners - Pike Walk or HS Hold
Intermediates - Box Rotation or Wall Walk
Advanced - Max distance walk
Wednesday 080719
Strength
Back Squat
5-5-3-3-1-1
5-5... Moderate
3-3... Moderate - Heavy
1-1... Moderate - Heavy*
Speed Demon
3 Rounds For Time
30 Single DB Front Squats (35/25)I(25/20)
30 Up Downs
Hard Cap 8:00
Thursday 080819
Every 9:00 For 27:00
1500m Row
25 Plate Ground to OH (45/35)I(35/25)
Max Double Unders in Remaining Time
Finisher
3 Sets
15 DB Floor Press
:45 "Gun Hold" w/ Plate
Friday 080919
Strength/Skill/Extended Warm Up
On a 10:00 Running Clock
Build to a Moderate-Heavy set of 3 Hang Squat Clean Thrusters
*Final Set of 3 should be heavier than the weight you will use in the workout.
Workout
For Time
400m Run
into...
2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)I(75/55)
4-8-16-24-16-8-4
Pull Ups
