081720-082120

Monday 081720 STRENGTH DEADLIFT 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure...no more than 8-10. (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 30/20 Cal Row 15 Deadlifts (225/155)|(155/105) 12 Handstand Push-Ups (Score is Time) Tuesday 081820 WORKOUT FOR TIME 800m Run Immediately into... 4 ROUNDS 15 KB Swings (70/53)|(53/35) 50 Double Unders (Score is Time) OPTIONAL FINISHER 3 SETS 1:00 Plank Hold MAX Push-Ups -Rest as Needed b/t Sets- (No Measure) Wednesday 081920 STRENGTH BACK SQUAT 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure...no more than 8-10. (Score is Weight) BENCHMARK WORKOUT "CALIFORNIA LOVE" FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. **Last seen 12/20/2019 (Score is Time) COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back & Shoulders (No Measure) Thursday 082020 SKILL EMOM x 10 MINUTES Min 1 - 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups Min 2 - :45 EZ Bike (Nasal Breathing Only) (No Measure) WORKOUT 2 SETS ON A 10:00 RUNNING CLOCK... 5:00 of "CINDY"* 5:00 Max Cal Bike -Rest 2:00 b/t Sets- *"CINDY" is... AMRAP of 5 Pull-Ups, 10 Push-Ups, 15 Squats. *C2B or Weight Vest Optional. (Score is Rounds + Reps) Friday 082120 STRENGTH STRICT PRESS 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure...no more than 6-8. (Score is Weight) WORKOUT AMRAP x 10 MINUTES* 2-4-6-8-10...etc Hang Power Snatch (95/65)|(65/45) *After every set perform 10 Slam Balls (20/10) (Score is Rounds + Reps)