7/20/2018-FRIDAY WORKOUT

STRENGTH Build To A 2rm dead Stop Front Squat *must Lower Back Down METCON Emom X 20 1 = Hang Kb Snatch X 10 (53/35) 2 = 15/12 Cal Row 3 = 10 Burpee Box Jump Overs 4 = 65...

7/19/2018-THURSDAY WORKOUT

STRENGTH/SKILL 10 Sets deadlift X1.1.1 @65% *off Of Your 2rm From Last Week *rest :5 Bt Lifts And :90 Bt Sets 21-15-9 wallball (30/20) ring Dip rest 1 Min me Wallballs (20/14) *can only rest with ball in hand...

7/18/2018-WEDNESDAY WORKOUT

METCON 15 Min Amrap @80% 20 Lunges 20 Kb Swings (53/35) 20 Box Jumps(24/20) rest 10 Min 15 Min Amrap @80% 15 Kb Snatches 15 Ring Rows 200m...

7/17/2018-TUESDAY WORKOUT

SKILL/STRENGTH :e90 X 10 Sets starting at 50%, build to a max squat snatch METCON 4 Sets 6 Hang Power Snatch (115/75) rest :15 25/20 Pushups (choose a number) rest :15 1 Min Max Cals Bike rest 2 Min    ...

7/16/2018-MONDAY WORKOUT

SKILL/STRENGTH Build To A 6rm Back Squat *should be heavier than the tempo 31×1 *ALLOWED AS MANY BREATHS AS YOU WANT METCON E3MOM X 5 ROUNDS RIGHT ARM KB THRUSTER X 10 LEFT ARM KB THRUSTER X 10 200M RUN...