1/25/2019-FRIDAY WORKOUT

STRENGTH 15-12-9 Unbroken Clean and Jerk *you choose challenging weight.  If you break, start back at beginning. METCON Emom X 18 1 = 10-15 Cal Ab 2 = 12-15- Burpees 3 = 15 Db Walking Lunge (53/35)...

1/24/2019-THURSDAY WORKOUT

SKILL 10 minutes to work a technique drills  for your most difficult pulling movement.(bitterly practice, hips to rings, transitions, etc.)   3 Rounds For Time 10 KB Goblet squats(53/35)(70/53) 10 Pullups 20 Cal Row rest 5 Min 3 Rounds for time 5 HSPU 10 C2b...

1/23/2019-WEDNESDAY WORKOUT

STRENGTH Build To A 1rm Thruster From The Ground METCON For Time 40/30 Cal Ab 40 Thrusters (95/65) rest 5 Min 50 Bbjo 200 Doubles  

1/22/2019-TUESDAY WORKOUT

STRENGTH/SKILL 12 Min Weakness Free Play *Pick a weakness and work on it.  Your time work skills/drills/strength.  We’re here to help! METCON 120 Cal Row 60 T2b 30 Single arm KB Clean & Jerk (50/35)(70/53)

1/21/2019-MONDAY WORKOUT

STRENGTH 4 Sets Back Squats X 12 Reps For Time @55-60%(These should be fast and explosive) rest 1 Min 5 Single Leg Box Jump Step Downs METCON 3 Sets 3 min On – 3 Min Off AMRAP 35 Wallballs (20/14) 30 Db Snatch (50/35) 25 Pullups 15 Hspu  ...