Monday’s Workout
Competition
Franklin Hill
6 on the 6:00
Tuesday’s Workout
Practice
A) EMOM 8
3 Position Squat Clean (Top Down) @ 65-75%
B) AMRAP 20min
5 HSPU
10 Pistols
15 Box Jumps
Author: Kenny Kane
Monday’s Workout
Practice
AMRAP 9:
200m Run
12 HSPUs
Rest 2 minutes
AMRAP 9:
200m Run
12 Power Snatch (75/55
Tuesday’s Workout
Competition
3RFT:
25 Toes 2 Bar
50 DUs
25 DB Front Squats (40/25)
Monday’s Workout
Test
For Time:
30 Cal Row
10 Push Press (115/75)
*2 Minute Rest
20 Cal Row
20 Push Press
*2 Minute Rest
10 Cal Row
30 Push Press
Score = Total Time
*Excluding Rest
Tuesday’s Workout
Test
1RM Squat Clean
Monday’s Workout
EMOM 32: 40:20
1. Strict/Weighted Pullups
2. Turkish Get Up
3. Wall Wallks
4. Pistols
Tuesday’s Workout
“Let Me See You Strip”
FT:
20 Deadlift (225/155)
30 Power Cleans (135/95)
40 Shoulder 2 Overhead (95/65)
50 OH Squats (45/33)
EMOM 3 Burpees
Not long ago, let’s call it a decade and change, people read newspapers. In general, there were two ways one would read the paper: as a specialist or a generalist. The specialist was the wormhole person going deep on one section (often op ed). Meanwhile, the generalist goes broad on many grazing the headlines without much depth typically never reading an article in its entirety. Details vs. Big picture kind of thing.
As athletes understanding how we read our physicality is key to our growth. Zooming in and specializing for a limited time sets you up for peak performance in one area (Like run, barbell class or triathlon team for example). Zooming out and generalizing allows you to maintain breadth of fitness in multiple areas all at once with smaller gains across the board (our cycles). Either way, you’re gaining something and either way you’re likely leaving something on table.
As we roll into 2020 we’ll continue this conversation with much more breadth and depth.
Monday’s Workout
5 Rounds For Time:
30 Wallballs
30 Box Jumps
60 Double Unders
Tuesday’s Workout
A) E2MO2M 16
1 Hang power snatch
1 Hang squat snatch
1 Squat Snatch
B) AMRAP 8
100m Pinch Carry
20 (2ct) Russian Twist
Monday’s Workout
“Holleyman”
30 RFT:
5 Wall Balls (20/14)
3 HSPUs
1 Squat Clean (225/155)
(30-minute cap)
Tuesday’s Workout
For Time:
2K ROW
I intend to connect with Bryan soon. If any of you have notes or cards I’m more than happy to share with him directly (just leave your coach or me directly). Additionally, if it makes sense for you there is a Go Fund Me page for Gracie Muehlberger.
Monday’s Workout
Competition/Fun
FRAN
For time:
21 – 15 – 9
Thrusters (95/65)
Pull-Ups
Tuesday’s Workout
Practice/Fun
4 Rounds on the 5:00
In 2:30 complete:
200m Sprint
12 DB Bench Press (50/35)
and, in time remaining:
max effort Push-ups
Cycle 21 Retest Meathead Stylo from Kenny Kane on Vimeo.
Monday’s Workout
Retest/Competition
3 Rounds
In 90 seconds, complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters
Rest 2 Minutes Between Rounds
Score = Total # of DB Thrusters
Tuesday’s Workout
Retest/Competition
3 Rep Max Front Squat
Monday’s Workout
Practice
A) For Quality in 10 minutes:
800m Run (Gear 3 Breathing)
then, in remainder of time, AMRAP:
14 Push-ups
14 Box Jumps (24/20)
B) Snatch Progressions
Work up to heavy Power Snatch + Snatch
Tuesday’s Workout
Practice
A) Muscle up play (turn up and don’t be a chicken)
B) AMRAP 8
12 Push Jerks
12 Pistols
–Rest 2–
AMRAP 8
12 Back Squats
12 Burpees
Monday’s Workout
Competition
In 10 minutes:
Run 1 Mile
then, in time remaining:
AMRAP Wall Balls (20/14)
– 5mins rest –
In 6 minutes:
Run 800m
then, in time remaining:
AMRAP Wall Balls (20/14)
Tuesday’s Workout
Practice
A) EMOM 16:
8 DB Thrusters
4-8 Pull ups
B) 4RFQ:
5 SA KB suitcase DL
5 SA KB swings
5 KB Cleans
5 Rvs FR lunge