090919-091319
Monday 090919
Strength/Skill
EMOM X 6
Min 1 - 5-7 False Grip Tempo Ring Row (2121) or
3-5 False Grip Tempo Pull-Up
Min 2- 12/10 Cal Bike/Row
*Focus should be on maintaining the False Grip the Entire Pull
Workout
AMRAP 16
20/15 Cal Bike/Row
20 Sit Ups
Strict Gymnastic Pull Of Choice
3 Decisions for Strict Pull...
1-3 Strict Muscle Ups
5-10 Strict Pull Ups
7-15 Strict Ring Rows
Cool Down
5:00 of Foam Rolling
Tuesday 091019
For Time
1000m Row
800m Run
80 Double Unders
40 Single DB Step Ups
500m Row
400m Row
20 Single DB Step Ups
-24:00 Time Cap-
Optional Finisher
3 Sets
10/10 Single DB Bend Over Row
10/10 Single Leg Glute Bridge Ups
Wednesday 091119
Strength/Skill
on a 20:00 Clock
Build to 1RM Clean & jerk
*Power or Squat, Athlete Choice
Workout
Benchmark
"Grace"
For Time
30 Clean and Jerks (135/95)I(95/65)
Thursday 091219
Strength/Skill
3 Sets
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t-
Workout
EMOM X 15
Min 1 - 15/12 Cal Row
Min 2 - 20 Sit-Ups
Min 3 - 10 Push Jerks (115/75)
Friday 091319
Workout
For Time
21-15-9
Thrusters (95/65)
Cal Row
Burpee Over Rower
-12:00 hard Cap on Part 1-
Then Immediately into...
1RM Clean & Jerk
-15:00 Hard Cap on Entire Workout-
ATG 45
Monday 090919
Strength/Skill
On A 15:00 Running Clock...
Back Squat
1X10
1X8
1X6
1X4
-Rest 1:30b/t Sets-
Workout
AMRAP X 9
2-4-6-8-10...
DB Thrusters (35/20)
Box Jumps (24/20)
Tuesday 091019
Strength/Skill
Every 4:00 For 3 Sets
1:00
15 DB Bent Over Row
10 Strict Pull-Ups
Workout
For Time
400m Run
into...
5 Rounds
10 Up-Downs
10 DB Powers Cleans (40/30)
into...
400m Run
Wednesday 091119
Strength/Skill
3 Sets
10/10 Split Squats (L/R)
10/10 Single Leg Glute Bridge-Up (L/R)
-Rest 1:00 b/t Sets-
Workout
3 Sets
AMRAP X 3
4 Front Rack Lunges (95/65)
4 Hand Release Push-Ups
-Rest 1:00-
Thursday 091219
Strength/Skill
3 Sets
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t-
Workout
EMOM X 15
Min 1 - 15/12 Cal Row
Min 2 - 20 Sit-Ups
Min 3 - 10 Push Jerks (115/75)
Friday 091319
Strength/Skill
On a 15:00
Front Squat
1X10
1X8
1x6
1X4
Workout
3 Rounds For Time
200m Run
20 KB Goblet Squat (35/20)
60 Double Unders
