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093019-100419

September 29, 2019

 

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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