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080320-080720

August 2, 2020

 

 

Monday 080320

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to a 2RM Strict Press

(Score is Weight) 

WORKOUT 
EMOM x 15 MINUTES*
Min 1 - 8-12 Strict Press (95/65)|(65/45)
Min 2 - 8-12 Power Snatches
Min 3 - 8-12 Burpees Over Bar

*Athlete choice on reps for all three movements.

(No Measure) 

Tuesday 080420

WORKOUT 
AMRAP x 9 MINUTES
15 DB Sumo Deadlifts (50/35)|(35/25)
15 Pull-Ups
200m Run

-Rest 1:00-

AMRAP x 6 MINUTES
10 DB Sumo Deadlifts
10 Chest to Bar Pull-Ups
100m Run

-Rest 1:00-

AMRAP x 3 MINUTES
Max DB Renegade Row

(Score is Rounds + Reps) 

FINISHER 
2-3 SETS
10 Slow DB Romanian Deadlift
10/10 Slow Single Leg Glute Bridge

(No Measure) 

Wednesday 080520

STRENGTH 
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat

(Score is Weight) 

WORKOUT 
ON A 12:00 RUNNING CLOCK...
1000/800m Row
60 Sit-Ups
30 Back Squats (185/135)|(135/95)
Max Meter Row In Time Remaining…

(Score is Meters) 

Thursday 080620

WORKOUT 
EVERY 4:00 x 5 SETS
30 KB Swings (53/35)|(35/26)
10/10 SA Front Rack Step-Ups (24/20)*
10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

(No Measure) 

FINISHER 
8 SETS
TABATA (:20 on/:10 off)
MOVT 1 - Alt. Quadruped Bird Dog
MOVT 2 - Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

(No Measure) 

Friday 080720

STRENGTH 
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift

(Score is Weight) 

HERO WORKOUT 
"DT"

5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks

*Last seen 9/20/2019

(Score is Time)

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