MONDAY 080320


200m Jog
20 Arm Circles
15 Waiter Bows
20 Jumping Jacks
10 Push ups
Downward Dog
Cobra Pose
30 Sec Plank Hold
Prep the front rack/wrists on the floor

With an empty barbell….

5 Strict Press
5 Front Squats
5 Thrusters

Go through this complex once more…..

For the workout today: Fitness will tackle a 1k row for time while Performance will tackle Fran.
The time cap for the workout is 9 minutes.

Strength and Skill

Every 2 minutes for 20 minutes, for 10 sets:

1 Cluster + 1 Thruster

This will be a complex of a clean directly into a thruster plus and additional thruster rep.

Row 1000m

Row 1000m


21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

At Home Warm-up

When the clock starts, perform…

Three sets of:
60 Second Run/Bike/Row
30 Seconds of Side Plank Reach Throughs per Side
60 Second Downward Dog Stretch
30 Seconds of Lateral Line Hops

Rest 60 Seconds Between Sets

*Increase the intensity on each set.

5 Sets of Jump Run Push

When the running clock reaches 15:00, perform the following…

Every 5 minutes for 25 minutes (5 sets of):

50 Double-Unders OR 50 Running Man Line Jumps
400 Meter Run OR 90 Second Plank from Elbows
20-30 Push-Ups
(Rest the remainder of the interval)

*This will be a lot of push-ups over the course of the workout, modify the numbers to where you can complete the reps in 2-3 sets MAX.


LAX to Pecs/Shoulders/Feet
Roll Posterior
Mash Lats on Roller

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