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Monday 111119

Strength/Skill

ON A 8:00 RUNNING CLOCK...

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

HERO WORKOUT

"DONNY"

FOR TIME

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee

OPTIONAL FINISHER

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

Tuesday 111219

Strength/Skill

EXTENDED WARM-UP

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

3 SETS

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

Wednesday 111319

Strength/Skill

3 x 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

BENCHMARK WORKOUT

"JACKIE"

FOR TIME

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups

COOL DOWN

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

Thursday 111419

Workout

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

*2", 4" or 6" Deficit

Friday 111519

Workout

BENCHMARK WORKOUT

"HELEN"

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups

FINISHER

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

ATG 45

Monday 111119

Strength/Skill

4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

Workout

AMRAP x 10 MINUTES

10 Front Squats (75/55)

10 KBS (53/35)

100m Run

Tuesday 111219

Strength/Skill

7-7-7-7-7*

Strict Press

*Complete 1:00 Plank Hold in Push-up Position after each set.

Workout

EMOM x 12 MINUTES

MIN 1 - 20 Alt. DB Snatch (40/30)

MIN 2 - 15 Burpees

Wednesday 111319

Strength/Skill

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

Workout

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-12:00 Cap-

Thursday 111419

Strength/Skill

3 SETS

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

Workout

FOR TIME

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap-

Friday 111519

Strength/Skill

5-5-5-5-5

Tempo Deadlift (31X1)

Workout

3 SETS

15 Deadlifts (155/105)

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets-

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Cartersville, Ga 30120

Phone (770)548-4372