1/19/2018-FRIDAY WORKOUT

Metcon “Open workout 11.2” 15 Minute Amrap 9 Deadlifts(155/100) 12 Hand Release Push-ups 15 Box Jumps (24/20) Step ups ok Strength 3×10 Back Squat, same weight across Cashout Accumulate 3 minutes in a hollow...

1/18/2018-THURSDAY WORKOUT

Strength and skill 5 Rounds 3 Power Cleans, building 5 Strict Pull-ups(Bar muscle up) 3 Wall walks with :15 hold at the top of each 2 Rope Climbs (legless) Conditioning To be done sometime during the strength and skill work 2000m Row for...

1/17/2018-WEDNESDAY WORKOUT

Strength Build to a heavy 5 rep push press from the rack Metcon 5 Rounds for time 15 Akbs(53/35)(70/53) 10 Alt Goblet Lunges(53/35)(70/53) 10 Kb Russian Twists, each side (53/35)(70/53) Cashout 50 slow...

1/16/2018-TUESDAY WORKOUT

25 Minute AMRAP 100 Double Unders 400m Run 20 Box Jump or Step Overs(24/20)(30/24) 400m Run 20 Single Arm DB Thrusters(50/35) split any way 400m Run 20 Pull-Ups(C2B) Cashout 100 abmat...