6/18/2019-TUESDAY WORKOUT

METCON a1. 1/2 kneeling KB press holding handle x 10 each arm a2. Strict T2B x 10-12 a2. :15-:30 Ring Dip Hold At Top + :15-:30 Ring Dip Hold at Bottom x4 Sets STRENGTH E4mom x 4 rounds 25 cal row 15 hang clean and jerks 15...

6/17/2019-MONDAY WORKOUT

STRENGTH 4 Sets Build To A Max Pause Power Snatch (pause at knee for :01 count) X 2 + 2 Ohs (:01 Pause At Bottom) METCON 100 Db Snatches must Alternate (50/35) EMOM 10 Wallballs (20/14) *start with wall-balls

6/14/2019-FRIDAY WORKOUT

STRENGTH a1. Lateral Crossover Stepup/10 In A Row each leg(dbs in hand) a2. Chest Flys X 12-15 @31×1 a3. Me Flex Arm Hang (supine grip) x 4 Sets METCON 400m Run 21 box jump overs 21 c2b pull-ups 400m Run 15 box jump overs 15 c2b pull-ups 400m Run 9 box jump overs...

6/13/2019-THURSDAY WORKOUT

STRENGTH Shoulder Work a1. Standing Db Press X 10-12 a2. :30 Oh Hold On Last Rep a3. :15-:30 Top Of Ring Dip Hold x 4 Sets *no Rest Between Reps *2 Min Rest Bt Sets METCON EMOM X 18 1 = 3 Power Cleans + 3 Stoh (155/105) 2 = 15-20 Kb Swings (ub) 3 = :45 Side Plank Hold...

6/12/2019-WEDNESDAY WORKOUT

STRENGTH Build To A :6 Pause Back Squat + 6 Back Squats AMRAP 2 15/12 Cal Ab w Remaining Time = Max T2b 5 Rounds – Rest 1 Min After...