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081020-081420

August 9, 2020

 

 

Monday 081020

WORKOUT 
7 ROUNDS FOR TIME
200m Run
12 Burpee Box Jump Overs (20/16)

(Score is Time) 

FINISHER 
3 SETS ON A 12:00 CLOCK...
10 DB Front Raises
10 DB Lateral Raises
10 DB Upright Rows
20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure) 

Tuesday 081120

STRENGTH 
BACK SQUAT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure....no more than 8-10.

(Score is Weight) 

WORKOUT 
EVERY 4:00 x 5 SETS
15 Hang Power Cleans (115/75)|(75/55)
12 Front Squats
9 Strict Handstand Push-Ups

(Score is Slowest Time) 

Wednesday 081220

WORKOUT 
3 SETS FOR MAX REPS
1:00 - Up Down Devil’s Press (35/20)|(20/15)
1:00 - V-Ups or Tuck-Ups
1:00 - DB Renegade Row
1:00 - Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps) 

FINISHER 
EMOM x 8 MINUTES
Min 1 - 8 Seated DB Arnold Press
Min 2 - Max Diamond Push-Ups (1111)

(No Measure) 

Thursday 081320

STRENGTH 
DEADLIFT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure....no more than 8-10.

(Score is Weight) 

WORKOUT 
FOR TIME
20 Deadlifts (AHAP)
50/40 Cal Bike
20 Bar Muscle-Ups
10 Deadlifts
25/20 Cal Bike
10 Bar Muscle-Ups

-Hard Cap 15:00-

(Score is Time) 

Friday 081420

WORKOUT 
FOR WEIGHT
12-10-8-6
Hang Power Snatch*

*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

(Score is Weight) 

FINISHER 
5 SETS FOR QUALITY
20 Banded Face Pulls
5/5 Plate Around the World

(No Measure)

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