8/31/2018-FRIDAY WORKOUT

STRENGTH THRUSTER BUILD TO A 1RM *FROM RACK METCON FOR TIME 400M RUN 50 THRUSTERS (75/55) 50 C2B PULLUPS *SCALE THE GYMMASTICS TO SOMETHING YOU CAN DO ATLEAST 12+ ON OPENING SET  

8/30/2018-THURSDAY WORKOUT

STRENGTH Deadlift Build Up To a Heavy Single in 7 Sets. This Does not mean 1RM but if it feel good then go for it. DO NOT FAIL ANY LIFTS! Confidence is key for the 3rd and final phase. METCON AMRAP 10 21/17 CAL ROW 12 DL (185/125) 9 RING DIPS/PUSHUPS...

8/29/2018-WEDNESDAY WORKOUT

GYMNASTICS BUILD 1 set ME RING MU REST 3:00 1 set ME bar MU S1 – 1 SET ME C2B PULLUPS, REST 3:00, 1 SET ME PULL-UPS S2- 1 SET ME PULL-UPS, REST 3:00, ME CHIN OVER  BAR HOLD PRONATED S3- 1 SET ME CHIN OVER BAR HOLD PRONATED, REST 3:00, 1 SET ME CHIN OVER BAR HOLD...

8/28/2018-TUESDAY WORKOUT

STRENGTH Build to a 3RM SPLIT JERK W/:5 PAUSE IN CATCH ON LAST REP METCON 8 ROUNDS :25 MAX EFFORT BBJO :05 TRANSITION :30 ME ROW CALS REST 1...

8/217/2018-MONDAY WORKOUT

STRENGTH BUILD TO A MAX POWER CLEAN + BELOW THE KNEE + KNEE *EACH WEEK WE WILL LOSE 1 POSITION UNTIL WE MAX OUR CLEAN METCON 5 SETS OF 3 ROUNDS OF 5 C2B PU 7 WALLBALLS 15 DOUBLES + 200M RUN AT END OF EVERY 3RD ROUND *REST 1 MIN BT EACH SET...