010620-011020

Monday 010620 Strength/Skill EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30x1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. Workout FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every Set Complete... 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)|(20/10) (Score is Time) Tuesday 010720 Workout 4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)|(35/26) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- (Score is Reps) FINISHER "TABATA" TABATA 1 - Hollow Hold -Rest 1:00- TABATA 2 - Deadbugs *Complete all 8 Rounds of T1 then transition to T2. (No Measure) Wednesday 010820 Strength/Skill SKILL EMOM x 10 MINUTES MIN 1 -- 4 Thrusters (Building)* MIN 2 -- :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. (Score is Weight) Workout BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thruster (95/65)|(65/45) Pull-Up *Last Seen 6/26/19 (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 3:00 Slow Pedal on Bike 2:00 Foam Roll Upper Back / Lats 1:00 Rebound Recovery (prone rest) (No Measure) Thursday 010920 Strength/Skill SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load. (Score is Weight) Workout DOUBLE AMRAP AMRAP x 7 MINUTES 10 Unbroken Double Unders• 10 Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *Double Unders increase by 10 reps each Round. -Rest 2:00– AMRAP x 7 MINUTES 10 KB Sumo DL High Pull (53/35)|(35/26)* 10 Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *KB SDHP increase by 5 reps each Round. (Score is Rounds + Reps) Friday 011020 Workout EMOM x 21 MINUTES MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)* MIN 2 - 2 "No Jump" Rope Climbs** MIN 3 - 20/15 Cal Row (18/12)(16/10) *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press **For the Rope Climb, no big jump into the rope. Start climb with feet planted.

***On low ropes start seated on ground if you would like an extra challenge try and hold an L Sit! (Score is Reps) COOL DOWN FOR RECOVERY 5:00 Flow Stretching (No Measure)