090720-091120


Monday 090720

Two classes!!! 8:00am 9:15am Tuesday 090820 STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) WORKOUT AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge (53/35)|(35/26) 12 DBL KB Russian Swing 18 Sit-Ups -Rest 1:30- AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge 12 DBL KB Russian Swing 18 Sit-Ups (Score is Rounds + Reps) Wednesday 090920 STRENGTH ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is Weight) WORKOUT FOR TIME 50-30-10 Push Press (115/75)|(75/55) Box Jumps (20) (Score is Time) FINISHER 2-3 SETS 15 Slow Banded Sumo Good Mornings 30 Fast Banded Curls (No Measure) Thursday 091020 STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight) WORKOUT E3MOM x 15 MINUTES 3 ROUNDS FOR TIME 7 Burpees 5 DB Hang Squat Cleans (50/35)|(35/20) (Score is Slowest Time) COOL DOWN FOR RECOVERY 400m Walk Nasal Breathing Only (No Measure) Friday 091120 HERO WORKOUT* “9/11” FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed to CF BelAir. **Athletes may start with either the run or the row and finish the workout with the other. (Score is Time)

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