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Monday 093019 Strength/Skill 3-3-3-3-3 Deadlift* *Build to 3RM Deadlift. Workout FOR TIME 200m Run Into... 3 ROUNDS 15 Deadlifts (185/135)|(135/95) 50 Double Unders into... 200m Run -12:00 Hard Cap- Tuesday 100119 Workout EMOM x 21 MINUTES MIN 1 - 12 Alt. DB Split Snatch (50/35)|(35/25)* MIN 2 - 12/10 Cal Bike MIN 3 - Max "Unbroken" Wall Balls (30/20)|(20/14) *For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls. COOL DOWN FOR RECOVERY 4:00 Foam Rolling Quads & IT Band 4:00 Foam Rolling Upper Back & Lats Wednesday 100219 Workout Benchmark

(We did this workout 3 Months ago) I. ON A 12:00 RUNNING CLOCK... Run 1 Mile then in Remaining Time Max Meters on Rower -Rest as Needed*- II. AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-ups *Rest at Least 5:00 b/t Efforts Thursday 100319 Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Workout FOR TIME 22-16-10 Up-Down Power Clean (135/95)|(95/65) -8:00 Time Cap- FINISHER ON A 10:00 RUNNING CLOCK... HS Walk, Wall Walk or HS Hold Practice & Play Friday 100419 Workout

Benchmark! I. ON A 20:00 RUNNING CLOCK... Build to 5RM Back Squat -Rest as Needed*- II. AMRAP x 2 MINUTES Max Calorie Bike *Rest at Least 5:00 b/t Efforts OPTIONAL COOL DOWN 3 SETS WITH A PARTNER Alternate 1:00 Slow Pedal & 1:00 Flow Stretching* *Cycle between... Up-Dog Down-Dog Seated Forward Fold Trunk Twist (L) Trunk Twist (R)

ATG 45

Monday 093019 Strength/Skill ON A 15:00 RUNNING CLOCK... Front Squat 2x5 1x4 1x3 1x2 -1:30 Rest b/t Sets- Workout EVERY 2:00 FOR 5 SETS 10 Front Squats (115/75) MAX Double Unders in remainder of time Tuesday Strength/Skill 5x3 Hang Power Snatch* *Keep loads light to moderate and focus on perfect mechanics. Workout FOR TIME 6-8-10-12-10-8-6* Toes to Bar Alt. DB Power Snatch (45/30) *10/8 Cal Bike after each full Set. Wednesday 100219 Strength/Skill POST WORKOUT STRENGTH* 2-3 SETS 6/6 DB Goblet Step-up (45/30) 10/10 SA DB Bent Over Row -Rest 1:00 b/t Sets- *Perform Strength After the Workout! Workout BENCHMARK WORKOUT "FIGHT GONE BAD" 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14)|(14/10) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 Rest b/t Rounds- Thursday 100319 Strength/Skill EMOM x 12 MINUTES* MIN 1 - :45 Alt. Hammer Curls MIN 2 - :45 DB Floor Press MIN 3 - :45 Hollow Body Flutter Kicks Workout 4 ROUNDS FOR TIME 400m Run 20 Burpees 10 Pull-ups -16:00 Cap- Friday 100419 Strength/Skill ON A 15:00 RUNNING CLOCK... Back Squat 2x5 1x4 1x3 1x2 -1:30 Rest b/t Sets- Workout EMOM x 10 MINUTES 12 Russian KBS (53/35) 12 Air Squats

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