092820-100220

Monday 092820 STRENGTH 3 SETS FOR QUALITY 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) -Rest 1:00 b/t Sets- WORKOUT 4 SETS FOR REPS 1:20 - Double DB Power Clean (50/35)|(35/20)* 1:20 - Double DB Farmer Reverse Lunge* 1:20 - ME Mtn Climber Up Downs *2 Burpees Every Time Athlete Breaks in Station 1 or 2 ** 6 MTN Climbers + Up Down -Rest 1:00 b/t Sets- (Score is Total Reps) COOL DOWN FOR QUALITY 1:00 Banded Hamstring Stretch (R) 1:00 Banded Hamstring Stretch (L) 5:00 Foam Roll Quads + IT Bands (No Measure) Tuesday 092920 SKILL 4 SETS FOR QUALITY :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) -Short Walking Rest b/t Sets- (No Measure) WORKOUT AMRAP x 12 MINUTES 4 Strict Pull-Ups 8 Front Squat (135/95)|(95/65) 12 Hand Release Push-Ups (Score is Rounds + Reps) OPTIONAL FINISHER FOR TIME 100 Banded Curls 100 Banded Tricep Extensions *Can be completed in any order. Partition as needed. (Score is Time) Wednesday 093020 BENCHMARK WORKOUT "DIANE" FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Handstand Push-up *Last Seen 7/14/20 (Score is Time) Thursday 100120 WORKOUT AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53)|(53/35) 16/12 Cal Row -Rest 1:00- AMRAP x 3 MINUTES 12 Russian KBS (70/53)|(53/35) 12/10 Cal Row -Rest :30- AMRAP x 2 MINUTES 8 Russian KBS (70/53)|(53/35) 8/6 Cal Row (Score is Rounds + Reps) POST-WORKOUT STRENGTH 5x5 Bench Press* *Weight stays moderate-heavy across all sets. (Score is Weight) Friday 100220 BENCHMARK WORKOUT "ANNIE-UP" FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time)