12/6/2021-MONDAY WORKOUT

STRENGTH 3 Sets a1. 20 Steps Total Back Rack (heavy) *alt Legs (build) a2. 1/2 Kneeling Paloff Press X 15/side METCON “White” 5 Rounds For Time 3 Rope Climbs 10 T2b 21 Back Squats (135/95) 400m Run *30 min...

12/3/2021-FRIDAY WORKOUT

STRENGTH Squat Clean + Front Squat X 2 + Jerk drop Reset squat Clean And Jerk e3mom X 5 Sets METCON 5 Rounds 8 Hang Squat Cleans (155/105) 6 Stoh 4 Mu

12/2/2021-THURSDAY WORKOUT

STRENGTH With A Parter Or Rest 1:1 10/7 Cal Ab then *you Choose Number Of Hspu *must Be Ub *must Be Non Stop x 5 Sets METCON 2 Min On 1 Min Off 15/12 Cal Row 50 Du w/remaining Time = Max Kb Hang Snatches...

12/1/2021-TUESDAY WORKOUT

STRENGTH 4 Sets a1. Wide Stance Back Squats X 6 – Heavier Than Last Week @32×1 a2. Build To 3rm Weighted Pullup @20×2 a3. Db Pullovers X 12-15 METCON 800m Run 40 Goblet Squats 30 C2b Pullups 20 Box Jump Overs x 2 Set *rest 4 Min Bt...