102819-110119

Monday 102819 Strength/Skill EMOM x 10 MINUTES MIN 1 - Double Under or Triple Under Practice MIN 2 - Row 200/150m Workout FOR TIME 1000m Row 100 Double Unders 800m Run 75 Double Unders 500m Row 50 Double Unders Tuesday 102919 Strength/Skill ON A 12:00 RUNNING CLOCK... Build to "Moderate-Heavy" Set of the Following Complex*: 1 Push Press 2 Push Jerks 1 Split Jerk *Bar should come from the ground and be power cleaned to the shoulders. Workout DOUBLE AMRAP AMRAP x 4 MINUTES 4 Jerks (155/105)|(115/75) 4 Lateral Burpee Over Bar -Rest 2:00- AMRAP x 3 MINUTES 3 Jerks (135/95)|(95/65) 3 Lateral Burpee Over Bar OPTIONAL COOL DOWN FOR RECOVERY 3:00 Foam Rolling T-Spine 3:00 Foam Rolling Mid/Low Back Wednesday 103019 Workout FOR TIME 12-9-6-3-6-9-12 Squat Snatch (95/65)|(65/45) Strict Pull-up PARTNER FINISHER IN TEAMS OF 2... 125 Cal Bike* *P1 works while P2 rests. Partners can alternate as needed. Thursday 103119 Strength/Skill E2MOM x 12 MINUTES MIN 1 & 2 - 3/3 Turkish Get-Up* MIN 3 & 4 - Muscle-Up Practice/Attempts or Double Under Practice/Attempts *Light & Controlled, Both Up and Back Down to the Ground. **Skill is designed to focus on MU but athletes can also work on their DU in this period. Workout RECOVERY WORKOUT AMRAP x 16 MINUTES* 400m Run (or 2:00 any Mono Mov't) 30 Air Squats 30 Sit-Ups 400m Run (or 2:00 any Mono Mov't) 30 KB Swing (53/35)|(35/26) 30 Plate Hops 400m Run (or 2:00 any Mono Mov't) 30 Slam Ball (20/15)|(15/10) 30 Lunges *At a Moderate & Smooth Pace Throughout Friday 110119 Open 20.4!!!

ATG 45

Monday 102819 Strength/Skill EMOM x 12 MINUTES MIN 1 - 4 Thrusters* MIN 2 - 5-7 Pull-ups or Ring Rows *Increase weight every other round. Work up to and past your workout weight. Workout BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thrusters (95/65) Pull-ups -12:00 Hard Cap- Tuesday 102919 Strength/Skill EMOM x 8 MINUTES MIN 1 - 5 Bench Press* MIN 2 - :45 Plank Hold *Start light and finish last set at workout weight. Workout PARTNER WORKOUT IN TEAMS OF 2... FOR TIME 150 Bench Press (135/95)* *Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar. -15:00 Time Cap- Wednesday 103019 Strength/Skill EVERY :45 FOR 6 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy. Workout AMRAP x 14 MINUTES 10 Deadlifts(185/135) 15 Box Jumps (24/20) 15 Deadlifts 15 Box Jumps 20 Deadlifts 15 Box Jumps ...and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout. Thursday 103119 Strength/Skill EVERY :45 FOR 6 SETS 3 Push Press* *Increase weight every round. Work up to and past your workout weights. Workout BENCHMARK WORKOUT "INFINITY LOOP" 4 ROUNDS FOR TIME 10 Push Press (75/55)|(45/35) 10 Up-Downs -2:00 Rest- 3 ROUNDS FOR TIME 10 Push Press (95/65)|(65/45) 10 Burpees -2:00 Rest- 2 ROUNDS FOR TIME 10 Push Press (115/85)|(75/55) 10 Bar Facing Burpees Friday 110119 Strength/Skill 3 SETS 15 Bent Over Rows* 10 Chin-ups -1:30 Rest b/t Sets- *Increase weight each set. Workout 3 SETS 20/15 Cal Bike 30 Slam Balls (20/10) 30 KB Sumo DL High Pull (53/35) 30 Sit-ups -2:00 Rest b/t Sets-