6×5 @ 70-75% Front Squat*
*Base percentages off 2-Rep Heavy.
EMOM x 16 MINUTES
MIN 1 & 2 – AMRAP of…
3 Pull-Ups + 6 Push-Ups + 9 Air Squats*
MIN 3 – 1:00 Front Rack Hold (Athlete Choice, Heavy)**
MIN 4 – Rest
*Pick up where you left off.
**Front Rack Hold: weight comes from floor use bar or KB
6×5 @ 70-75% Deadlift*
*Base percentages off 2-Rep Heavy.
ON A 12:00 RUNNING CLOCK…
800m Run
Into…
AMRAP in Time Remaining…
4 Sumo Deadlifts
8 Hang Power Cleans
12 Kettlebell Swings
3 SETS
5 Pull-Up Negatives (:03 Descent)*
10/10 Single Arm Seated Banded Lat Pull Downs: https://www.youtube.com/watch?v=zYvqT_9W2f4
*Option to Use Band or Rings for negatives
PDXstrength BENCHMARK WORKOUT “KA-CHOW!”
3 SETS
3 ROUNDS FOR TIME
8 Back Squat (light load you can move fast/ easily)
8 Alt. Jumping Lunges
8 Cal Bike
-Rest 2:00 b/t Sets-
*1 SET = 3 ROUNDS
Monday
6×5 @ 70-75% Push Press*
*Base percentages off 2-Rep Heavy
EMOM x 12 MINUTES
MIN 1 – 16-20 Alt. DB Push Press
MIN 2 – 20 Feet Anchored Sit-Ups
MIN 3 – :45 Max Slam Balls
Saturday
Hang Power Snatch: 3 sets of 5 reps
(Aim: warm up and practice snatches before workout)
4 SETS
Cardio Choice (Athlete Choice)*
6-10 Hang Power Snatch (95/65)|(65/45)
30 Crossbody Mountain Climbers
100m DBL DB Farmer Carry (50/35)|(35/20)… can go outside or use hallway
-Rest 1:00 b/t Sets-
*Cardio Options… 200m Run 200m Row12 Cal Bike… aim to pick distance or cals that takes around 1:00