Monday
Strength:
Power Snatch + 2 OHS 1-1-1
Workout:
“SQT” 3 Rounds
10 Ground to Overhead (95/65)
200m Run
Tuesday
Strength:
Back Squat 2×10
Workout:
3 Rounds (1:30on, :30 off pacing)
21 cal. Row
21 American KB Swings (53/35)
15 cal. Row
15 Burpee
9 cal. Row
9 HSPU
Wednesday
Workout:
AMRAP 20mins
2 Rounds of “Cindy”
1 Rounds of “DT”
*Goal= 6+ Rounds
Cindy= 5 Pull up/10 push up/15 air squat
DT= 12 Deadlifts/ 9 Hang Power Clean/6 S2OH
Thursday
3 Rounds for Quality:
50ft waiter walk (right)
10 standing tea pot (right)
50ft waiter walk (left)
10 Standing tea pot (left)
Partner Conditioning
4K Row For Time (time cap 20min)
**max calories on Bike until row is complete
(keep bikes going entire time rowing – let teams pick their interval to switch on)
Friday
Barbell Complex 6-8 sets
2 Front Squat + 1 Jerk
(build to tough complex for day – athlete may choose Push or Split Jerk)
15 min EMOM
1- 5/ea SL RDL (Barbell)
2- 10 Bar Facing Burpees
3- 8 Push Press
Saturday
Highland Park—Open Workout 20.1
SLP
Workout:
2 Rounds for Time
800m Run
16 DB Hang Power Clean and
Jerk (50s/35s)
16 T2B
5 Rounds for Time
30 air squats
15 Hand-release Push Ups
Sunday
St. Louis Park—Open Workout 20.1
HP
Workout:
2 Rounds for Time
800m Run
16 DB Hang Power Clean and
Jerk (50s/35s)
16 T2B
*Goal= sub 17mins
5 Rounds for Time
30 air squats
15 Hand-release Push Ups