061520-061920

Monday 061520 Workout WARM-UP EMOM x 6 MINUTES MIN 1 -- :50 Row (increasing pace each interval) MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately Into… 1:00 of Wrist Stretching / Forearm Opening STRENGTH 5x3 Tempo Front Squat (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) WORKOUT 4 SETS 1:00 - Max DB Front Squat (50/35)|(35/20) 1:00 - Max DB Devil’s Press 1:00 - Max Cal Row -Rest 1:00 b/t Sets- (Score is Reps) Tuesday 061620 Workout WARM-UP 2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift WORKOUT 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53) 25 Up-Downs 25 Box Jumps (24/20)* *Step-Down Mandatory (Score is Time) OPTIONAL FINISHER 3 SETS FOR QUALITY 20 Alt. Sit-Thrus 20 Perfect Crunches -Rest as Needed b/t Sets- (No Measure) Wednesday 061720 Workout WARM-UP AMRAP x 2 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 5 Inch Worms (No Push-Up) Into… AMRAP x 3 MINUTES 10 Empty Barbell Strict Press (2121) 10 Scap Pull-Ups 8 Tight Kip Swings Into… AMRAP x 3 MINUTES 10 Strict Press (1111) 5 Kipping Swings 5 Strict Pull-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups *Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements. (Score is Weight) WORKOUT AMRAP x 12 MINUTES* 10 Push Press (135/95)|(95/65) 10 Chest to Bar Pull-Ups *At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups (Score is Rounds + Reps) Thursday 061820 Workout WARM-UP 2:00 Bike (increase pace every :30) Into… AMRAP x 3 MINUTES 10 Bootstrappers 10 BB Good Mornings STRENGTH 5x3 Tempo Deadlift (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) WORKOUT FOR TIME 21-15-9 Deadlift (225/155)|(155/105) 15/12-15/12-15/12 Bike Cal -Rest 2:00- FOR TIME 20/15-20/15-20/15 Bike Cal 12-9-6 Deadlift (275/185)|(185/135) In both efforts, we've provided (2) options for the number of cals each round on the bike. (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 5:00-8:00 Dedicated Stretching of Hips and Hamstrings (No Measure) Friday 061920 Workout WARM-UP 2 ROUNDS (5:00 Cap) 200m Run 10 Good Mornings 8 Inch Worms Into… 2 ROUNDS (5:00 Cap) 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses in a Quarter Squat 5 Jumping Squats 10 Cossack Squats 5 Hang Muscle Snatches EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK... Build to a Moderate-Heavy 3-Rep Hang Power Snatch (Score is Weight) WORKOUT AMRAP x 21 MINUTES 400m Run 15 Hang Power Snatch (95/65)|(65/45) 21 Sit-Ups (Score is Rounds + Reps)