120219-120619

Monday 120219 Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES* MIN 1 - :30 DB Bent Over Row / :30 Plank MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups *For both the BOR and Push-ups, use a 1111 controlled tempo. Workout BENCHMARK WORKOUT "RANNIE" FOR TIME 50-40-30-20-10* Double Unders Sit-ups *400m Run After Each Full Round Tuesday 120319 Strength/Skill ON AN 8:00 RUNNING CLOCK... Practice Transitions on the Low Rings, Low Bar, or Jumping MU Workout AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back and Lats Wednesday 120419 Strength/Skill 3-3-3* Push Press *Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout FOR TIME 50/40 Cal Bike 50 Up-Downs PARTNER FINISHER IN TEAMS OF 2... FOR TIME 400m KB Farmer Carry (70/53)|(53/35) Thursday 120519 Workout 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9 Strict Pull-Ups 12 HSPU or Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) Friday 120619 Strength/Skill 3-3-3* Front Squat *Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout BENCHMARK WORKOUT "POINT BREAK" FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee ATG45 Monday 120219 Strength/Skill EVERY 1:15 x 7 SETS* 5 Back Squats *Start at a light weight a build to a moderate weight. Workout FOR TIME 800m Run 25 Back Squats (95/65) 150 Double Unders 25 Back Squats 800m Run -16:00 Hard Cap- Tuesday 120319 Strength/Skill 3 SETS 7 Wide Grip Pull-ups 10/10 Supported SA DB Row 20 Banded Tricep Pull-downs -1:30 Rest b/t Sets- Workout EVERY 2:00 FOR 5 SETS* 15 Sit-ups 8 Burpees 6 Pull-ups *Rest remaining time then start next set on the 2:00 Wednesday 120419 Strength/Skill EVERY 1:15 x 7 SETS* 5 Thrusters *Start at a light weight a build to a moderate weight. Workout PARTNER WORKOUT AMRAP x 12 MINUTES* 12 Thrusters (75/55) 10 Slam Balls 8/6 Cal Bike *Alternate movements with partner. Thursday 120519 Strength/Skill EVERY 1:00 x 7 SETS* 5 Deadlifts *Start at a light weight a build to a moderate weight. Workout DOUBLE AMRAP AMRAP x 8 MINUTES 10 Deadlifts (155/105) 10 Push-ups 20 Walking Lunges -Rest 2:00- AMRAP x 4 MINUTES 5 Deadlifts 5 Push-ups 10 Walking Lunges Friday 120619 Strength/Skill EVERY 1:15 x 7 SETS* 5 Push Press *Start at a light weight a build to a moderate weight. Workout FOR TIME 15-12-9-6-9-12-15 Push Press (75/55) Up-Down Box Jumps (24/20) -15:00 Time Cap-