7/25/2019-THURSDAY WORKOUT

STRENGTH Chest Work a1. Close Grip Bench X 10-12 a2. :15-:30 Top Of Ring Dip Hold a3. Russian Twists X 30 x 4 Sets *no Rest Between Reps *2:30 Min Rest Bt Sets   METCON 1 Min Pushups rest :15 1 Min Pullups rest :15 1 Min Max Cal Ab x 5...

7/24/2019-WEDNESDAY WORKOUT

STRENGTH Build  to a heavy single OHS from the rack w/:10 Pause Oh METCON AMRAP 15 21-15-9 ohs (95/65) Front Rack Step-up 21-15-9 situps goblet Squats 21-15-9 kb Swings (53/35) air Squats Restart back at OHS if complete a...

7/23/2019-TUESDAY WORKOUT

STRENGTH E:90 X 5 Sets Deadlift, build to a heavy single for the day METCON E6mom X 5 400m Run 15 T2b 12 Deadlifts (185/125) 9 Bar Facing Burpess 6 Bar Mu

7/22/2019-MONDAY WORKOUT

STRENGTH EMOM X 12 1 = 10-15 Cal Row 2 = :30 Strict Pulling (mu/c2bpu/pullup/ring row) 3 = Db Ext Rotation X 8-10 (switch arms Every Other Round) METCON E3mom X 5 Rounds 200m Run AMRAP 5 Power Cleans 5 Box Jump Overs *start where you left...