022420-022820

Monday 022420 STRENGTH/SKILL ON A 20:00 RUNNING CLOCK... Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) WORKOUT AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go...perform 15 Air Squats (Score is Reps)

Tuesday 022520

Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 1-Rep Deadlift (Score is Load) "RIPCORD" 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run *Last seen 6/4/2019 (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child's Pose (No Measure) Wednesday 022620

WORKOUT AMRAP x 20 MINUTES 15/12 Cal Bike 15 DB Bench Press (50/35)|(35/20)* 3 Wall Walks *For the DB Bench, athletes can use flat bench or rest upper back on medball. (Score is Rounds + Reps) Thursday 022720 Workout WORKOUT 3 SETS* ON 2:00 CLOCK...500/400m Row (rest remainder) ON 2:00 CLOCK...Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK...AMRAP of 20 Double Unders + 10 Push-Ups -1:00 Rest b/t Sets- *No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires. (Score is Slowest Time on Row) FINISHER TABATA, 8 SETS :20 ON / :10 OFF* MOVT 1 -- DB Hammer Curl MOVT 2 -- DB Bent Over Row *Choose a weight that you can hold onto for all 4:00. Try to go unbroken. (Score is Load) Friday 022820 Workout EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 - 12/10 Cal Bike (Moderate Effort) MIN 2 - 5 Tempo Strict Pull-Ups (1111) (No Measure) WORKOUT EMOM x 15 MINUTES MIN 1 - 10 Single DB Snatch (AHAP)* MIN 2 - 20 DB Goblet Squat (AHAP) MIN 3 - Max Reps of 1 Up-Down + 1 Bar Muscle-Up *Alternate arms each rep for a total of 10 reps. (Score is Load)