Thursday, September 17, 2020

Thursday, September 17, 2020

STRENGTH

4 SETS
7/7 SA DB Bench Press 10/10 SA DB Supported Row

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

10 SETS
5 Toes to Bar / Plate Sit-Ups
7 Plate Ground to Overhead (45/25)|(35/15)
9 DB Push Press (50/35)|(35/20)

-:30 Rest b/t Sets- (Score is Time)

Thursday, September 17, 2020

Wednesday, September 16, 2020

STRENGTH

10-10-10* Deadlift

*Start light build to moderate.

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES
6 Deadlifts (225/155)| (155/125)* :30 Deadlift Hold 12 Wall Ball Reverse Lunge (20/14)|(14/10)
12 Pull-ups

*Deadlifts must be unbroken. (Score is Rounds + Reps)

Thursday, September 17, 2020

Monday September 14, 2020

STRENGTH

10-10-10* Front Squat

*Start light build to moderate.

(Score is Weight)

WORKOUT

FOR TIME
2 ROUNDS
15/12 Cal Bike 60 Double Unders

Into…

4 ROUNDS
5 Front Squats (185/125)|(135/95) 10 Burpees

Into…

2 ROUNDS
15/12 Cal Bike 60 Double Unders

(Score is Time)

Thursday, September 17, 2020

Saturday September 12, 2020

STRENGTH

3 SETS FOR QUALITY
20 Hanging Flutter Kicks
16 Alt. DBL KB Push Press 7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Athlete starts in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

(No Measure)

WORKOUT

AMRAP x 14 MINUTES 20/15 Cal Bike
30 Walking Lunges
40 Sit-ups

50 Double Unders
(Score is Rounds + Reps)

Thursday, September 17, 2020

Friday September 11, 2020

WARM-UP

HERO WORKOUT*
“9/11”
FOR TIME
2001m Run/Row/Bike/Ski
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups/Barbell Rows (palms up/supinated grip)

11 Power Cleans
11 Handstand Push-Ups/Reg. Push-Ups 11 Hang Power Clean
11 Toes to Bar/V-Ups
11 Deadlifts
11 Push Jerks
2001m Row/Run/Bike/Ski

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

Thursday, September 17, 2020

Thursday September 10, 2020

STRENGTH

5×5*
Back Squat
.
*Keep weight moderate.

(Score is Weight)

WORKOUT

FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat (70/53)|(53/35) Russian KB Swings

-Hard Cap 12:00- (Score is Time)