071420-071920

Monday 071320 WARM-UP 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans WORKOUT FOR TIME 150 Double Unders 50/40 Cal Row 30 Push Jerks (155/105)|(115/75) 30 Hang Power Cleans 30 Bar Muscle Up or Burpee C2B Pull-Ups 150 Double Unders 50/40 Cal Row (Score is Time) Tuesday 07142020 WARM-UP EMOM x 6 MINUTES MIN 1 - :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 - :30 Bootstrappers + :30 Groiners STRENGTH EMOM x 12 MINUTES Min 1 - :45 HS Wall Hold or :45 Shoulder Taps Min 2 - 8-10 Sumo Stance Barbell Good Mornings Min 3 - :45 Hollow Hold (No Measure) WORKOUT "DIANE" FOR TIME 21-15-9 Deadlifts (225/155)|(185/135) Handstand Push-Ups *Last Seen 1/17/2020 (Score is Time) Wednesday 071520 WARM-UP 3 ROUNDS 10 Chin-Up Grip Scap Pull-Ups 8/8 DB Swings 6 Medball Front Squats 6 Medball Push Press SKILL 4 SETS ON A 12:00 RUNNING CLOCK 5-7 Strict Knees to Chest :30 L-Hang or Tuck-Hang on Bar (No Measure) WORKOUT AMRAP x 15 MINUTES 10 Alt. DB Hang Split Snatch (50/35)|(35/20)* 15 Knees to Elbow 20 Wall Balls *Arms alternate each rep, athlete can choose which leg to split. (Score is Rounds + Reps) Thursday 071620 WARM-UP 3:00 Progressive Pacing on the Bike… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big Arm Circles Forward 8 Alt. Samson Stretch 10 Alt. Side Lunges (keep hips low) 12 Perfect Hollow Rocks WORKOUT 6 SETS ON A 4:00 RUNNING CLOCK... 25/20 Cal Bike 15 Up Downs Max Plank Any Variety in Remaining Time Until 4:00 -Rest 1:00 Between Sets- (No Measure) FINISHER ON A 5:00 RUNNING CLOCK... Max Glute Bridge* *20 Quad Heel Taps Every Time You Break (No Measure) Friday 071720 WARM-UP 3 ROUNDS (7:00 MINUTE CAP) 5/5 Moose Antlers 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip Swings WORKOUT "FRAN" FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull Ups *Last Seen 1/8/2020 (Score is Time) POST-WORKOUT STRENGTH 5x3 Thruster* *Use the Same Moderate-Heavy Load Across