Monday, September 21st
STRENGTH
6 SETS
1 Snatch Grip Deadlift +
1 High Hang Power Snatch +
1 Hang Power Snatch
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
4 SETS
50 Double Unders
10 Hang Power Snatch (115/75)|(75/55)
200m Run
-Rest 1:00 b/t Sets-
(Score is Time)
Tuesday, September 22nd
STRENGTH
8-8-8*
Back Squat
*Start moderate build to moderate-heavy.
(Score is Weight)
BENCHMARK WORKOUT
“VIBRANIUM”
2 ROUNDS FOR TIME
16 Box Jumps (30/24)|(24/20)
18 Toes to Bar
20 Front Squats (155/105)|(115/75)
-Hard Cap 10:00-
(Score is Time)
Wednesday, September 23rd
STRENGTH
8-8-8*
Strict Press
*Start moderate build to moderate-heavy.
(Score is Weight)
WORKOUT
5 SETS*
AMRAP x 2 MINUTES
5 Push Press (115/75)|(75/55)
10 Up-Downs Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.
(Score is Rounds + Reps)
Thursday, September 24th
STRENGTH
8-8-8* Deadlift
*Start moderate build to moderate-heavy.
(Score is Weight)
WORKOUT
EVERY 1:30 x 8 SETS
8 Deadlifts (Athlete Choice) +
Max Plank Hold (Score is Weight)
Friday, September 25th
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges
(Score is Weight)
BENCHMARK WORKOUT
“TRIDENT”
AMRAP x 4 MINUTES
Max Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls (20/14)|(14/10)
*Last seen 2/27/2020
(Score is Reps)
Saturday, September 26th
POST WORKOUT STRENGTH
4 SETS*
10/10 DBL KB Strict Press*
100′ KB OH Walk**
-Rest :30 b/t Sets-
*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.
**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.
(Score is Weight)
WORKOUT
AMRAP x 16 MINUTES
400m Run
10/10 KB Hang Clean
(Athlete Choice)
20 Slam Balls (20/10)
(Score is Rounds + Reps)
