11/8-11/13 workouts
Monday
STRENGTH
8-6-6-4* Deadlift
*Build to a Moderate-Heavy weight.
WORKOUT
4 SETS
25/20 Cal Bike
15 Deadlifts (225/155)
-1:00 rest-
Tuesday
STRENGTH
8-6-6-4* Power Clean
*Build to a Moderate-Heavy weight.
BENCHMARK WORKOUT
“LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean (185/135)
Wednesday
STRENGTH
8-6-6-4* Front Squat
*Build to a Moderate-Heavy weight.
WORKOUT
5 ROUNDS FOR TIME
300/260m row
20 Mixed Grip KB/DB Lunge (Athlete Choice)*
20 Tuck-ups
*Hold DB in Suitcase and KB in Front Rack. Switch sides 10 reps.
Thursday
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5 Push Press*
MIN 2 – :15 Active Hang + 5-7 Kip Swings**
*Build to and past workout weight.
**Athletes can come off between movements.
WORKOUT
”DANNY”
AMRAP x 20 MINUTES
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-Ups
Friday
Open Gym
Saturday
PARTNER WORKOUT IN TEAMS OF 2…
200m Run or 300m row
250 Double Unders
80 Thrusters (75/55)
400m Run or 500m row
200 Double Unders
60 Thrusters (95/65)
800m Run or 1000m row
150 Double Unders
40 Thrusters (115/75)
400m Run or 500m row
100 Double Unders
20 Thrusters (135/95)
200m Run or 300m row
*P1 works while P2 rests. Split work as needed. All Runs must be completed together.