050420-050820

Monday 05042020 WARM-UP 2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB Burpees STRENGTH 10-10-10-10 Strict Press *Sets must be unbroken. (Score is Weight) WORKOUT AMRAP x 9 MINUTES 8 Bent Over Row (75/55) 8 Ground to OH (75/55) 30 Dubs (Score is Rounds + Reps) ***HOME VERSION*** STRENGTH 10-12-14-16* DB Floor Press *Complete 10 Burpees after each Set. (Score is Weight) WORKOUT AMRAP x 9 MINUTES 8 DB Bent Over Row 8 DBL DB Snatch 100m Run (Score is Rounds + Reps) Tuesday 05052020 WARM-UP AMRAP x 5 MINUTES 8 Russian KBS or 8 DBL DB Swing 6 Goblet Reverse Lunges 2/2 SA KB or DB Thruster Into... 1 ROUND 10 Groiners 10 Cossack Squats 10 Kang Squats (with KB or DB in Goblet Position) 5 Tempo Goblet Squats (25X1) STRENGTH EVERY :45 FOR 10 SETS 3 Back Squats* *Increase weight every other round. Keep weight moderate-heavy. (Score is Weight) WORKOUT 10 ROUNDS FOR TIME 10 Thrusters (75/55)|(45/35) 10 Push-ups (Score is Time) ***HOME VERSION*** STRENGTH EVERY :45 FOR 10 SETS 10 Goblet Speed Squats (Score is Weight) WORKOUT 10 ROUNDS FOR TIME 10 Thrusters 10 Push-ups (Score is Time) Wednesday 5062020 WARM-UP 1 ROUND :30 Box Step-ups or :30 Forward Lunges :30 Tuck-ups :30 DBL DB OH Hold Into... 1 ROUND :30 Box Jumps w/slow Step-down or :30 Reverse Lunges :30 Alt. V-ups :30 Alt. DB Strict Press Into… 1 ROUND :30 Fast Box Jumps or :30 Jumping Lunges :30 Deadbugs :30 DB Push-ups STRENGTH EVERY :45 FOR 10 SETS 3 Push Press* *Increase weight every other round. Keep weight moderate-heavy. (Score is Weight) WORKOUT 4 SETS 15 Box Jumps (24/20) 12 Push Press (115/75)|(75/55) 9 Toe 2 Bar -1:30 Rest b/t Sets- (Score is Each Set for Time) ***HOME VERSION*** STRENGTH EVERY :45 FOR 10 SETS 10 DB Push Press (Score is Weight) WORKOUT 4 SETS 20 Alt. Jumping Lunges 15 DB Push Press 10 Weighted Sit-ups* -1:30 Rest b/t Sets- *Hold DB across chest. (Score is Each Set for Time) Thursday 05072020 WARM-UP AMRAP x 5 MINUTES 10/10 Leg Swings (Forward and back) 8/6 Cal Bike or 200m Run 6 Empty Barbell Good Mornings or 10 Body Weight Good Mornings STRENGTH EVERY :45 FOR 10 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy. (Score is Weight) BENCHMARK WORKOUT "QUANTUM LEAP" FOR TIME 10 Deadlifts (185/135)|(135/95) 10 Jumping Lunges 15/12 Cal Bike 20 Deadlifts (155/105)|(115/75) 20 Jumping Lunges 25/20 Cal Bike 40 Deadlifts (115/75)|(95/65) 40 Jumping Lunges 50/40 Cal Bike (Score is Time) ***HOME VERSION*** STRENGTH EVERY :45 FOR 10 SETS 10 DB Deadlifts (Score is Weight) BENCHMARK WORKOUT "QUANTUM LEAP" FOR TIME 20 DB Deadlifts 10 Jumping Lunges 200m Run 30 DB Deadlifts 20 Jumping Lunges 400m Run 50 DB Deadlifts 40 Jumping Lunges 600m Run (Score is Time) Friday 05082020 WARM-UP AMRAP x 7 MINUTES 10 Scap Pull-ups or 5/5 Single DB Upright Row 10 Kips Swings or 10 Single DB Russian Swing 10 V-ups or 10 Tuck-ups 10 Plate Presses or 5/5 DB Strict Press 10 OH Plate Lunges or 10 DB Front Rack Lunges STRENGTH 3 SETS 20 Banded Lat Pull-downs 15 DB Lat Pull-Overs 7 Pull-ups -1:00

Rest b/t Sets- (No Measure) WORKOUT EMOM x 12 MINUTES MIN 1 - 200m/150m Row MIN 2 - 8 Renegade Row (35/25)|(20/15) (Score is Weight) ***HOME VERSION*** STRENGTH 3 SETS 15 DB Upright Row 15 Single DB Overhead Tricep Extension 15 DB Bent Over Rows (Score is Weight) WORKOUT EMOM x 12 MINUTES MIN 1 - :45 Max Up-Downs MIN 2 - 8 DB Renegade Row (No Measure)