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
Wednesday 10/16/19
CONDITIONING For time: Run 1 Mile 50 Burpees Run 1 Mile 50 Box Jumps 24/20 L2: (800m Runs) (35 Burpees)(20/12) L1: (25 Burpees or done with a partner)
Tuesday 10/15/19
STRENGTH 1a) Slight Decline Bench Press: 2/5 x 10. Rest 30s. 1b) Symmetrical Stance 1-Arm DB or KB Rows - pronated grip: 2/5 x 10 ea. Rest 30s. CONDITIONING AMRAP 15: 15 Calorie Row 15 T2B 15 DB Push Press (50, 35) L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (30, 20)...
Monday 10/14/19
STRENGTH Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00. CONDITIONING "Johnny B-Good" For time: 30 Front Squats (155, 105) 30 Bar Muscle-ups L3: (135, 95) (C2B Pull-ups) L2: (115, 75) (Band Assisted Pull-ups) L1: (53, 35 - Goblet Squat) (50 Ring Rows)...
Friday 10/11/19
Open workout 20.1 10 rounds for time of: 8 ground-to-overheads, 95/65 lb. 10 bar-facing burpees Time cap: 15 minutes
10/10/19
STRENGTH Back Squat: 6 x 3 @75% of Back Squat, every 60s. CONDITIONING AMRAP 3: DB Hang Squat Cleans (50, 35) Rest 3:00 AMRAP 3: DB Thrusters (50, 35) Rest 3:00 AMRAP 3: DB Hang Squat Clean + Thruster (50, 35) *Score = total reps achieved for all three AMRAPs...
Wednesday 10/9/19
CONDITIONING "Rowing Randy" For time: 2k Row 25 Power Snatches (75, 55) 1k Row 25 Power Snatches 500m Row 25 Power Snatches Rx+:(95, 65) L3: (65, 45) L2: (55, 35) L1: (20 Alt. DB Snatches per round) Time Cap - 25:00
Tuesday 10/8/19
STRENGTH 8 min EMOM 1) 30-40 sec Plank Hold 2)10 Dips -RX+ Ring Dips CONDITIONING "Nutshell" For time: 25 Burpee Box Jumps (24, 20) 50 S20H (135, 95) 25 Burpee Box Jumps L3: (115, 75) L2: (20, 15) (95, 65) L1: (Burpees No Box) (65, 45) 12:00 Time Cap