120919-121319


Monday 120919 Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 - 1L / 1R Turkish Get-Up (Building) MIN 2 - Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 Double Unders 15 Kettlebell Swings (53/35)|(35/26) 1:00 Ring FLR or Plank Tuesday 121019 Strength/Skill 5-3-1 Push Press *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout DOUBLE AMRAP AMRAP x 4 MINUTES 2 DB Devil's Press (40/30)|(30/20) 6 DB Push Press 8 DB Alt. Suitcase Lunges -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps. Wednesday 121119 Strength/Skill ON A 8:00 RUNNING CLOCK... Build safely to a Max Height Box Jump* *No "step" into jump. Start with both feet planted on each attempt. Workout BENCHMARK WORKOUT "STRAIGHT 100." FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row OPTIONAL FINISHER 2 SETS :30 Hollow Rock 2:00 Plank Hold :30 Hollow Rock 50 Russian Twists (w/ Medball) Thursday 121219 Workout EMOM x 16 MINUTES MIN 1 - 16/13 Cal Bike MIN 2 - 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. COOL DOWN FOR RECOVERY 2:00 Cobra Stretch 3:00 Seated Forward Fold 4:00 Foam Rolling Quads Friday 121319 Strength/Skill 5-3-1 Front Squat *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout FOR TIME 30 Front Squat (135/95)|(95/65) 30 C2B Pull-Ups 20 Front Squat 20 C2B Pull-Ups ATG 45 Monday 120919 Strength/Skill EVERY 1:15 x 7 SETS* 4 Deadlifts *Start at a moderate weight a build to a moderate-heavy weight. Workout 3 ROUNDS FOR TIME 10 Deadlifts (225/155) 25 Wall Balls 500m Row -14:00 Cap- Tuesday 121019 Strength/Skill EVERY 1:15 x 7 SETS* 4 Push Press *Start at a moderate weight a build to a moderate-heavy weight. Workout FOR TIME 3-6-9-12-15-18-21 Push Press (95/65) Slam Ball (30/20) Wednesday 121119 Strength/Skill EVERY 1:15 x 7 SETS* 4 Back Squats *Start at a moderate weight a build to a moderate-heavy weight. Workout AMRAP x 12 MINUTES 6 Front Squats (115/75) 12 Box Jumps 18 Sit-ups Thursday 121219 Strength/Skill EMOM x 8 MINUTES MIN 1 - 5 Kipping Pull-ups or 3 x 2-for-1s* MIN 2 - 5 DBL KB Cleans *2-for-1 is 2 Kip Swings + 1 Pull-Up Workout FOR TIME 20/15 Cal Row 15 Pull-ups 20 DBL KB Cleans (35/26) 15 Pull-ups 20/15 Cal Row -Rest 2:00- Repeat! Friday 121319 Strength/Skill EVERY 1:15 x 7 SETS* 4 Thrusters *Start at a moderate weight a build to a moderate-heavy weight. Workout EVERY 1:30 FOR 6 ROUNDS 8 Thrusters (95/65) 30 Double Unders

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