MONDAY 8-12-19



3 Rounds:

100 Meter Run

5 Russian Baby Makers

10 Warrior Squats

5 Inchworms



Each Arm With Light Weight:

5 Dumbbell Deadlifts

5 Dumbbell High Pulls

5 Dumbbell Snatches

10 Pausing Dumbbell Goblet Squats

200 Meter Run

6 Alternating Dumbbell Snatches

6 Dumbbell Squats



Warmup Sets:

3 Front Squats + 6 Back Squats (50% 3RM Back Squat)

2 Front Squats + 4 Back Squats (60% 3RM Back Squat)

1 Front Squat + 2 Back Squats (70% 3RM Back Squat)

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 75% of 3 Rep Max Back Squat


• Building 3% higher than last week on the Stamina Squats

• As a reminder, the weight is the same for Front Squat and the Back Squat

• On the first minute, complete 2 Front Squats

• Rest until the top of the minute and then perform 4 Back Squats

• Repeat for a total of 6 rounds


3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50) (50/35)

21 Single Dumbbell Squats (70/50)(50/35)

• Three round triplet workout with a single, heavy-ish dumbbell

• The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets

• Dumbbell Snatches: Alternate arms each rep (6 each)

• Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position

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