081020-081420

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)