082420-082820

Monday 082420 SKILL EMOM x 10 MINUTES Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice* Min 2 - :45 EZ Pace Row *Athlete Choice for practicing overhead strength and stability (No Measure) WORKOUT AMRAP x 16 MINUTES 300/200m Row 10 Handstand Push-Up 20 Alt. DB Snatch (50/35)|(35/25) 20 Wall Balls (20/14)|(14/10) (Score is Rounds + Reps) COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back & Shoulders (No Measure) Tuesday 082520 STRENGTH DEADLIFT 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6. (Score is Weight) WORKOUT 5 ROUNDS FOR TIME 12 Back Rack Lunges (115/75)|(75/55) 9 Thrusters (Front or Back) 6 Burpees Over Bar (Score is Time) Wednesday 082620 EMOM x 8 MINUTES MIN 1 - KB Deadlift MIN 2 - :25 Banded Lat Pull-down / :25 Scap Pull-up BENCHMARK WORKOUT "HELEN" 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups *Last seen 11/13/2019 (Score is Time) FINISHER FOR TIME 1 Mile Run (Score is Time) Thursday 082730 STRENGTH STRICT PRESS 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6. (Score is Weight) WORKOUT FOR TIME 75 DB Renegade Rows (50/35)|(35/20)* *Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups. (Score is Time) Friday 082820 STRENGTH BACK SQUAT 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6. (Score is Weight) WORKOUT EMOM x 12 MINUTES 2 Hang Squat Cleans (155/105)|(115/75) 2 Push Jerks 2 Front Squats *Complex must be completed without dropping the barbell. Rest remainder of each minute. (No Measure)