7/13/2018-FRIDAY WORKOUT

STRENGTH/SKILL Build to a 3RM 1+ 1/4 squat METCON 20 min AMRAP :30 sec abmat sit-up, v-up :30 sec DB Thruster(50/35) :30 sec double-unders :30 sec ring pull-ups :30 sec farmers walk(70/53)

7/12/2018-THURSDAY WORKOUT

SKILL/STRENGTH Deadlift 70%-9 75%-7 80%-5 75%-7 80%-5 85%-3 METCON 21-15-9 WB C2B *rest one minute ME wall-balls, can only rest with ball in hand

7/11/2018-WEDNESDAY WORKOUT

STRENGTH/SKILL Build to a max height box jump staring from your knees *only allowed to use small plates, 4 min cap Build to max squat jump METCON 30 min AMRAP 400m run 20 Goblet squats(53/35) Bear crawl(100ft) 20 Box jumps(24/20) 20 Abmat...

7/10/2018-TUESDAY WORKOUT

SKILL/STRENGTH Buid to a 1RM squat snatch + hand squat snatch below the knee METCON 2 min on/2 min off 5 hang squat snatch 18/15 cal row *w/remaining time max double kn front rack hold(53/35)  

7/9/2018-MONDAY WORKOUT

SKILL/STRENGTH Tempo back squat E3MOM-4 sets 5x(31×1) METCON ”Jack” 20 min AMRAP 10 Push Press(115/80) 10 AKBS(53/35) 10 Box Jumps(24/20)