10/18/2024-FRIDAY WORKOUT

by | 18am1034UTCFriday | WOD

STRENGTH Build To A 5rm Deadlift For The Day METCON 5 Rounds Each For Time 20/17 Cal Row 15 Burpees Over Row 10 Front Rack Reverse Lunges (115/75) *rest 2 Min

10/16/2024-WEDNESDAY WORKOUT

by | 16am1024UTCWednesday | WOD

STRENGTH “A. 20-15-10-5 bench Press rest 1 Min chest Supp Db Rows rest 2 Min” METCON 21-15-9 hspu ring Dips pushups wallballs

10/15/2024-TUESDAY WORKOUT

by | 15am1000UTCTuesday | WOD

STRENGTH A. Power Snatch Cp Work 2.2.2.2 X 4 Sets rest :15 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm METCON “Amrap 20 12 Cal Row 10 Db Snatch (50/35) 8 C2b Pullups

10/14/2024-MONDAY WORKOUT

by | 14am1033UTCMonday | WOD

STRENGTH A1. Wide Stance back squats X 20 X 4 Sets @22×1 (go As Wide As You Can While Keeping Depth a2. Me Pullups x 4 Sets (if You Can Hold For Atleast :15 Use Weight METCON 5 Sets 1 Min On 1 Min Off 12/9 Cal Ab w/remaining Time Me Double...