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10.17.20

10/16/2020

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Strength

4 Sets
8ea DB HK 1-Arm Press
8ea DB 1-Arm Row (:01sec up/:02sec down)
16 Banded Pull Apart


Conditioning

5 RFT
5ea KB 1-Arm Press
5ea KB 1-Arm Swing
5ea KB 1-Arm Clean
100m Suitcase Carry
*15 burpee penalty for dropping KB before finishing carry each round
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10.16.20

10/15/2020

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Strength

5 Sets
4 Front Squats immediately into 8 Back Squats
@75% e1RM


Conditioning

3 RFT
30-20-10
MB Cleans 20/14
15-10-5
T2B
2:00 Rest between each set

Score is TOTAL time, with rest

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10.15.20

10/14/2020

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Active Recovery

3 RFT
800m Run
50 Alt DB Snatch 50/35
50 Abmat Sit Ups

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10.14.20

10/13/2020

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Strength

5 Sets
5-8 reps of your Pull-Up Progression @3.1.x.1

L1 Inverted Row/Ring Row
L2 Eccentric Pull-Up
L3 Strict Pull-Up


Conditioning

For Time
50 Cal Row
50 DB Power Cleans
100 DU's
50 DB Power Cleans
50 Cal Row
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10.13.20

10/12/2020

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Strength

3 Sets
8ea BW RFESS w/:03 Pause at bottom
8ea DB 1-Arm Upright Row (:01sec up/:02sec down)
16 Prone Flies


Conditioning

8 RFT
10 Deadlifts 185/125
10 Bar Facing Burpees

Time Cap 16:00

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10.12.20

10/12/2020

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Strength

Push Jerk
3-3-3-3-3

Conditioning

AMRAP 15
5 Power Snatch 135/95
10 HSPU
​20 Box Jumps
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10.10.20

10/12/2020

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Strength + Conditioning

EMOM 30
M1- 1/1 TGU
M2- :30 Gymnastic Plank
M3- 5 DB Devils Press 50/35
M4- :30 Hang (regular OR supinated)
M5- 15 Slam Balls


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10.09.20

10/12/2020

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Strength

4 Sets
5-8 reps of your Pull-Up Progression @3.1.x.1

L1 Inverted Row/Ring Row
L2 Eccentric Pull-Up
L3 Strict Pull-Up


Conditioning

6 RFT
12 SDHP 75/55
20 Abmat Sit Ups
12 DB Renegade Row

Time Cap 18:00
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10.08.20

10/12/2020

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Active Recovery

4 RFT
200m Run
15 Russian KB Swings 53/35
10 Arm-Extension Push Ups
5ea KB Goblet Box Step Ups

-Rest 3:00-

For Time
800m Run
60 Russian KB Swings
40 Arm-Extension Push Ups
20ea KB Goblet Box Step Ups
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10.07.20

10/12/2020

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Strength

8-8-6-6-6
Deadlift
1-Arm DB Bent Over Row (Ea Arm)

Conditioning

For Time
10!
Hang Power Clean 95/65
Cal Row

Time Cap 9:00

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