12/6/2019 Happy Bday Kellie

HF60
Strength/Skill
3-3-3*
Front Squat

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

BENCHMARK WORKOUT
“POINT BREAK”

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

SF 45
Strength/Skill

EVERY 1:15 x 7 SETS*
5 Push Press

*Start at a light weight a build to a moderate weight.

Workout

FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)

-15:00 Time Cap-

HF30

Workout

EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold

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