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September 2020
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June 30th, 20206/30/2020 STRENGTH
Sumo Deadlift - Work up to a heavy set of 4 Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc. CONDITIONING *3 Rounds for Time* 400m Run 100 Double Unders 20 Front Squats
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June 29th, 20206/29/2020 STRENGTH
Bench Press - 5x5 Use appropriate implement for your goal and skill level: barbell, dumbbells, banded, etc. CONDITIONING *AMRAP 12* 100m/8/8, 100m/10/10, 100m/12/12,etc. 100m Farmers Carry Burpees Over Bar Ground to Overhead
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June 26th, 20206/26/2020 STRENGTH
Back Squat - 3x8 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *AMRAP 15* 100m Farmers Carry 20 Wallball 20 Russian Swings
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June 25th, 20206/25/2020 STRENGTH
Strict Press - Work up to a heavy set of 6 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, log, etc. CONDITIONING *3 Rounds for Time* 25 Pull Ups 20 Single Arm DB Ground to OH 15 Burpees 800m Run
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June 24th, 20206/24/2020 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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June 23rd, 20206/23/2020 STRENGTH
Sumo Deadlift - Work up to a heavy set of 6 Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc. CONDITIONING *AMRAP 12* 10 TTB 20 Walking DB Lunges 40 Double Unders
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June 22nd, 20206/22/2020 STRENGTH
Bench Press - 3x8 Use appropriate implement for your goal and skill level: barbell, dumbbells, banded, etc. CONDITIONING *5 Rounds for Time* 400m Run 12 Box Jump Overs 12 Dumbbell Thrusters
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June 19th, 20206/19/2020 STRENGTH
Sumo Deadlift - 5x5 Use appropriate variation and implement for your goal and skill level: barbell, axle, elevated, etc. CONDITIONING *3 Rounds for Time* 20 TTB 800m Medball Run 40 Wallball
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June 18th, 20206/18/2020 STRENGTH
Floor Press - Work up to a heavy set of 3 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, etc. CONDITIONING *AMRAP 15* 50 Double Unders 10 Strict Pull Ups 5 Hang Clean Thrusters
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June 17th, 20206/17/2020 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 |