9.21.20

A. Strength

Deload week

8-6-4 (50-60% of 1RM from last week)

Bench Press

Back Squat

B. Conditioning

3 rounds

10 Toes-to-Bar

10 Single Arm DB Hang Clean and Jerk (5/arm)

10 Box Jumps 24″/20″

-then-

800m Run

-then-

3 rounds

10 Toes-to-Bar

10 Single Arm DB Hang Clean and Jerk (5/arm)

10 Box Jumps 24″/20″

*pick your own DB weight

9.18.20

A. Conditioning

“Hotshots 19”

6 Rounds For Time Of:

30 Air Squats

19 Power Cleans 135#/95#

7 Strict Pull-Ups

400m Run

*compare to 11.15.19

Scaled options

6 Rounds For Time Of:

30 Air Squats

19 Power Cleans 115#/85#

7 Pull-Ups

400m Run

Or

4 Rounds For Time Of:

15 Air Squats

10 Power Cleans 75#/55#

5 Ring Rows

400m Run

9.17.20

A. Conditioning

In teams of two, one working at a time

2000m row

100 Wall-Ball Shots 20#/14# to 10’/9′

90 Kettlebell Swings 53#/44#

80 Push-Ups

70 Step-Ups 24″/20″ *cc box jumps

60 Anchored Sit-ups (partner can anchor or use dbs)

50 Burpees

40 KB Sumo Deadlift High-Pull 53#/44#

30 Goblet Squats 53#/44#

20 Goblet Weighted Lunges 53#/44#

10 10m Sled Push 135#/105# (10m approximately 33′)