Sunday 20200719

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Lunge + Torso Twist

Into…

2 ROUNDS

10 Up-Downs

10 DBL DB Deadlift

10 DBL DB Swings

Workout

Metcon (No Measure)

AMRAP x 9 MINUTES

10 Ring Rows

5 Devil’s Press (50/35)|(35/20)

20 Alt. Jumping Lunges

-Rest 2:00 b/t Efforts-

EMOM x 9 MINUTES

MIN 1 – 10 Slow DB Bent Over Rows

Min 2 – :50 Max Reps of 1 Burpee + 1 DBL DB Snatch*

Min 3 – :50 DB Mixed OH Reverse Lunges**

*Perform Burpee w/o the DB then Perform the DB Snatch

**Hold One DB OH and Other in Front Rack. Perform 5 Lunges w/ L Overhead the 5 Lunges w/ R Overhead

-Rest 2:00 b/t Efforts-

FOR TIME

1 Mile Run

(No Measure)

Saturday 20200718

Warm-up

Warm-up (No Measure)

2 ROUNDS

:15 Butt Kickers In Place

:15 High Knees

:15 Lateral Hops

:15 Jumping Jacks

Into…

3 ROUNDS

10 Clean Deadlifts

10 Hang High Pulls

10 Hang Muscle Cleans

Strength

Power Clean (2-2-2-2-2)

2-2-2-2-2

Power Clean*

*Start Moderate and Build to Heavy

(Score is Load)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25 Russian KB Swings (70/53)|(53/35)

200m Run

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Calf Release on KB

2:30 Seated Forward Fold

(No Measure)

Friday 20200717

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength

Thruster (5×3)

5×3

Thruster*

*Use the Same Moderate-Heavy Load Across

Perform Post-Workout

Thursday 20200716

Warm-up

Warm-up (No Measure)

3:00 Progressive Pacing on the Bike…

1:00 EZ Pace

1:00 Moderate Pace

:30 Moderate-High Pace

:30 Hard Pace

Into…

2-3 ROUNDS

4 Big Arm Circles Back

4 Big Arm Circles Forward

8 Alt. Samson Stretch

10 Alt. Side Lunges (keep hips low)

12 Perfect Hollow Rocks

Workout

Metcon (No Measure)

6 SETS

ON A 4:00 RUNNING CLOCK…

25/20 Cal Bike

15 Up Downs

Max Plank Any Variety in Remaining Time Until 4:00

-Rest 1:00 Between Sets-

(No Measure)

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break

(No Measure)

Wednesday 20200715

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Chin-Up Grip Scap Pull-Ups

8/8 DB Swings

6 Medball Front Squats

6 Medball Push Press

Skill

Metcon (No Measure)

4 SETS ON A 12:00 RUNNING CLOCK

5-7 Strict Knees to Chest

:30 L-Hang or Tuck-Hang on Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Alt. DB Hang Split Snatch (50/35)|(35/20)*

15 Knees to Elbow

20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Rounds + Reps)