Tuesday 10/29/19
STRENGTH 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s. 1b) Inverted Rows: 2/4 x 15. Rest 30s. CONDITIONING 15 Min AMRAP 200 Ft. Unilateral Carry(heavy) 10 Strict Pull-ups 5 Strict Ring Dips L3: (5 Strict Pull-ups per round) (Band Assisted Dips) L2: (Strict...
Monday 10/28/19
STRENGTH Front Squat: 3RM in 7 sets. Rest 2:00 CONDITIONING 3 SETS FOR REPS 1:30 Max Cal Row or Bike 1:30 Max Wall Balls 1:30 Max Russian KB Swing (70/53)|(5335) 1:30 Max Double Unders
Friday 10/25/19
WORKOUT 20.3 For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft....
Thursday 10/24/19
STRENGTH Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00 CONDITIONING For time: 21-15-9 Deadlift (225, 155) Bar Facing Burpees L3: (185, 125) L2: (155, 105) L1: (135, 95) (Regular Burpees) 8:00 Time Cap
Wednesday 10/23/19
CONDITIONING Teams of 3: Max Reps + Calories of: 10:00 Row or Bike 5:00 Max Reps Clean + Jerks (135, 95) 10:00 Row or Bike L3: (115, 75) L2: (95, 65) L1: (75, 55) *Score = total calories + reps *One athlete works at a time - split as desired.
Tuesday 10/22/19
CONDITIONING "Helen" 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups L3: (45, 25) L2: (35, 25) (Band Assisted Pull-ups) L1: (35, 25 Russian Swings) (Ring Rows) 18:00 Cap
Monday 10/21/19
STRENGTH Sumo Deadlift: 1RM in 10 sets. Rest 2:00 CONDITIONING EVERY 4:00 x 3 SETS 15 Burpee Over Bar 20 Push Press (115/75)|(75/55) 30 Box Jump (20 or less) OPTIONAL FINISHER FOR TIME* Hit a 4th Set of the Workout! *Rest at least 3:00 minutes after the end of the...
Friday 10/18/19
WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Scaled: (35/20)(Hanging Knee Raises)(Single Unders)
Thursday 10/17/19
STRENGTH Split Jerk: 1RM in 10 sets. Rest 2:00 CONDITIONING 4 Rounds 12 Goblet Reverse Lunges (each leg) (Light) (Non-alternating) 25 Russian KBS (AHAP) 75 Double Unders *Athlete choice of weight
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