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September 2020
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August 12th, 20208/12/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary
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August 11th, 20208/11/2020 STRENGTH
Back Squat - Work up to one heavy set of 4 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *AMRAP 15* 40 Double Unders 20 Alternating DB Snatches 20 KTEs 100m Sprint
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August 10th, 20208/10/2020 STRENGTH
Zydrunas Press - 5x6 Use appropriate implement for your goal and skill level: barbell, dumbbells, log, etc. CONDITIONING *5 Rounds for Time* 400m Run 5 Ground to Overhead 10 Burpees 20 Pull Ups
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August 07th, 20208/7/2020 STRENGTH
Romanian Deadlift - 4x8 Use appropriate variation and implement for your goal and skill level: barbell, axle, trap bar, elevated, banded, etc. CONDITIONING *5 Rounds for Time* 20 KB Snatches 20 KTEs 100m Sprint 100ft. Sled Pull
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August 06th, 20208/6/2020 STRENGTH
Incline Bench Press - Work up to a heavy set of 6 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *AMRAP 12* 100m Farmers Carry 4 Hang Power Cleans 6 Shoulder to Overhead 8 Burpees Over Bar
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August 05th, 20208/5/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary
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August 04th, 20208/4/2020 STRENGTH
Back Squat - Work up to one heavy set of 5 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *3 Rounds for Time* 800m Run 25 TTB 50 Wallball
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August 03rd, 20208/3/2020 STRENGTH
Zydrunas Press - 4x8 Use appropriate implement for your goal and skill level: barbell, dumbbells, log, etc. CONDITIONING *AMRAP 15* 50 Double Unders 10 Strict Pull Ups 10 Dumbbell Thrusters 200m Run
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July 31st, 20207/31/2020 STRENGTH
Romanian Deadlift - 3x10 Use appropriate variation and implement for your goal and skill level: barbell, axle, trap bar, elevated, banded, etc. CONDITIONING *AMRAP 12* 40 Double Unders 10 TTB 10 Single Arm Overhead DB Squats
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July 30th, 20207/30/2020 STRENGTH
Incline Bench Press - Work up to a heavy set of 6 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *3 Rounds for Time* 800m Run 30 Renegade Rows 30 Push Ups |