Thursday August 06, 2020

Thursday August 06, 2020

STRENGTH

EVERY 1:30 x 5 SETS

6 Push Jerks

(Score is Weight)

WORKOUT

4 SETS FOR MAX REPS

1:00 – Push Jerk (95/65)|(65/45)

1:00 – Barbell Rows

1:00 – Front Squats

-Rest 1:00 b/t Sets-

(Score is Reps)

Wednesday August 05, 2020

Wednesday August 05, 2020

STRENGTH

EVERY 2:00 x 5 SETS*

10 Deadlift

*Start light and build to a moderate weight.

(Score is Weight)

WORKOUT

FOR TIME

100 Double Unders

80 Sit-Ups

60 Box Step-ups (24/20)

40 Deadlifts (185/135)|(135/95)

20 Burpees

-Hard Cap 15:00-

(Score is Time)

Wednesday August 05, 2020

Tuesday August 04, 2020

STRENGTH

ON A 12:00 RUNNING CLOCK…

6 SETS of:

2 Pausing Clean Deadlift* + 2 High Hang Power Cleans + 1 Hang Power Clean

*Athletes will pause

  1. :02 1-inch off
  2. the ground, :02 below the
  3. knee, :02 above the knee before finishing the movement.

(Score is Weight

WORKOUT

5 rounds of:

:45 sec work / :15 sec rest Pull Ups (any) Strict – Kipping – Chest to Bar

2min Rest

:45 sec work / 15 sec rest Assault Bike Calories

(Two Scores Cals+ Reps)

Wednesday August 05, 2020

Monday August 03, 2020

STRENGTH

EVERY 2:00 x 5 SETS*

10 Back Squat

*Start light and build to a moderate.

(Score is Weight)

WORKOUT

EMOM x 14 MINUTES

MIN 1 – Max Meters Row

MIN 2 – 5 Back Squats (155/105)|(115/75)

(Score is Lowest Meters in Single Round)

Saturday August 1

AMRAP x 15 MINUTES
50 Double Unders
400m Run or 500m Row
30 KB Swings (53/35)
20 DB Hang Power Cleans (50/35)|(35/25)
(Score is Rounds + Reps)

POST WORKOUT STRENGTH
4 SETS
1:00 Banded Curls
-:30 Rest
1:00 Tricep Pull-Downs
-:30 Rest- (Score is Rep