102119-102519

Monday 102119 Strength/Skill ON A 12:00 RUNNING CLOCK... Establish 10RM Overhead Squat *Max 2 attempts at 10RM Workout FOR TIME 200m Run 15 Hang Power Snatch (95/65)|(65/45) 15 Overhead Squat 15 HSPU 400m Run 15 HSPU 15 Overhead Squat 15 Hang Power Snatch 200m Run -12:00 Hard Cap- OPTIONAL COOL DOWN FOR RECOVERY 2:00 Foam Rolling L-Side Lat 2:00 Foam Rolling R-Side Lat 2:00 Foam Rolling T-Spine Tuesday 102219 Workout E2MOM x 24 MINUTES MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy) MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar MIN 5 & 6 - Heavy Hold...Mixing it Up!* *Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)|(53/35) Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)|(53/35) Wednesday 102319 Strength/Skill EMOM x 15 MINUTES MIN 1 - :45 Single Leg Squat MIN 2 - :45 Wall Walk MIN 3 - :45 Hollow Hold *Goal for the :45 is QUALITY reps of each movement. Workout AMRAP x 7 MINUTES 7 Deadlift (75/55)|(45/35) 3 Strict Press 7 Back-Rack Thrusters Thursday 102419 Workout RECOVERY WORKOUT 3 SETS FOR QUALITY 750m Row 75 Single Unders or 50 Double Unders 25 Box Step Overs (24/20) 25 Slam Balls (30/20)|(20/10) 10 DB Devil's Press (35/25)|(25/15) 10 Tempo Ring Rows (1111) -At least 1:00 Walking Rest b/t Sets- -30:00 Time Cap- OPTIONAL COOL DOWN FOR RECOVERY 5:00 Group Mobility or Stretching Friday 102519 Workout "OPEN 20.3" TBD Workout will be updated when announced on Thursday 5pm PST.

ATG 45

Monday 102119 Strength/Skill 10-10-10-10 Floor Press* *Sets must be unbroken. Workout AMRAP x 9 MINUTES 8 DB Bent Over Row (35/25) 8 DB Ground to OH 100m Run Tuesday 102219 Strength/Skill EVERY :45 FOR 10 SETS 3 Back Squats* *Increase weight every other round. Keep weight moderate-heavy. Workout 10 ROUNDS FOR TIME 10 Thrusters (75/55) 10 Push-ups -15:00 Time Cap- Wednesday 102319 Strength/Skill EVERY :45 FOR 10 SETS 3 Push Press* *Increase weight every other round. Keep weight moderate-heavy. Workout 4 SETS 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toe 2 Bar -1:30 Rest b/t Sets- Thursday 102419 Strength/Skill EVERY :45 FOR 10 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy. Workout BENCHMARK WORKOUT "QUANTUM LEAP" FOR TIME 10 Deadlifts (185/135) 10 Jumping Lunges 15/12 Cal Bike 20 Deadlifts (155/105) 20 Jumping Lunges 25/20 Cal Bike 40 Deadlifts (115/75) 40 Jumping Lunges 50/40 Cal Bike -16:00 Hard Cap- Friday 102519 Strength/Skill 3 SETS 20 Banded Lat Pull-downs 15 DB Lat Pull-Overs 7 Pull-ups -1:30 Rest b/t Sets- Workout EMOM x 12 MINUTES MIN 1 - 200m/150m Row MIN 2 - 8 Renegade Row (35/25)