8/12/2022-FRIDAY WORKOUT

STRENGTH 5 Sets 5 High Box Jumps 50m Bear crawl or 25m HS Walk rest 2 Min METCON Amrap 3 200 Doubles w Remaining Time me Power Snatch (135/95) rest :90 amrap 2 100 Doubles me Power Cleans (185/125) rest 1 Min amrap 1 50 Doubles front Squats (225/155)...

8/11/2022-THURSDAY WORKOUT

STRENGTH a1. Goblet Cossack Squat X 6/side @22×1 a2. Banded Reverse Knee Tucks X 15 a3. Double Kb Fr Carry X 100ft x 4 Sets” METCON Amrap 20 (ladder Style) 3 Mu 3 Burpee 3 Hspu 200m Run 4,4,4,200m,5,5,5,200m…etc *c2b Pullup Or Pullup For...

8/10/2022-WEDNESDAY WORKOUT

STRENGTH A. E:90 X 4 Sets 3 Ohs @2ox1 (build) *note Tempo Change From Last Week b. E:90 X 8 Sets build To Amid Thigh Hang Power Snatch METCON 30-20-10 kb Stepup hang Kb Snatch (70/53) at 6 Min Mark 800m Run For Time...

8/9/2022-TUESDAY WORKOUT

STRENGTH a1. Both Foot Elevated Supported Sa Split Squat X 10-12 @3131 a2. Deficit Pushups X Me (send It Each Set) x 4 Sets” METCON 6 Sets 2:30 On 1 Min Off 20/17 Cal Row 10 Power Cleans (135/95) w Remaining Time Max...

8/8/2022-MONDAY WORKOUT

STRENGTH Assault Bike 4 Min On 2 Min Off X 5 Sets *all Paces At 10 Min Ab Avg” METCON Amrap 15 40 Doubles 15 Kb Swings 40 Doubles 15 Pullups