9/21/2018-FRIDAY WORKOUT

5 Rounds 4/3 Mu 200m Run 4/3 Mu 200m Run *rest 1 Min s1 – Bar Mu s2 – Scale Number Of MU s3 – C2b + Ring Dip X 2 s4 – Pullup + Pushup X 2...

9/20/2018-THURSDAY WORKOUT

STRENGTH 3 Sets Sumo Deadlift X10 @65% rest 90 Sec top Of Knee Rack Deadlift X5 @105% Of 1rm Deadlift rest 90 Sec METCON AMRAP 18 Open Workout Box Jumps X 15(24/20) Push Press X 12(115/85) T2b X 9  ...

9/19/2018-WEDNESDAY WORKOUT

STRENGTH/SKILL EMOM X 12 1 =Heavy Barbell Bent Over Rows X 8-10 2 = Plyo Pushups X 6-10 *try To Add 1 Rep From Last Week 3 = :15-:20 False Grip Hold 5 Rounds 1 Min Me Double Kb Front Rack Walk Lunge 1 Min ME Assault Bike Cals 1 Min Rest *next week 1 Min ME Test...

9/18/2018-TUESDAY WORKOUT

STRENGTH/SKILL 10 Min Max Turkish Getups *same Weight As Last Week METCON For Time 100Akb Swings(53/35) 100 Burpees 100 Cal...