9/14/2018-FRIDAY WORKOUT

METCON EMOM X 36 1 = 10-15 CAL ROW 2 = 10-15 CAL AB 3 = 10-15 BURPEES 4 = 200M RUN 5 = 50-75 DOUBLES 6 = REST...

9/13/2018-THURSDAY WORKOUT

STRENGTH 3 Sets Sumo Deadlift x12 @60% rest 90 sec Mid Thigh Rack Deadlift x5 @105% of 1RM Deadlift rest 90 sec METCON AMRAP 20 10 FRONT SQUATS (115/75) 10 T2B 30 DOUBLES    ...

9/12/2018-WEDNESDAY WORKOUT

STRENGTH EMOM X 10 1 = 5-10 (STRICT PULLUP OR C2B OR :15 ISO HOLD) 2 = PLYO PUSHUPS X 6-10 METCON E4:00 X 5 SETS :25 CAL ALL OUT EFFORT AB  ...

9/11/2108-9/11 TRIBUTE WOD

METCON 11 Box Jumps (30/24 in) 11 Thrusters (115/75) 11 Chest-to-Bar Pull-Ups 11 Power Snatch 11 Handstand Push-Ups 11 Kettlebell Swings (70/53) 11 Toes-to-Bar 11 OHS (115/75 11 Push Jerks (115/75 lb) 2001 meter Row has to be completed at some...

9/10/2018-MONDAY WORKOUT

STRENGTH BUILD TO A MAX POWER CLEAN + BELOW THE KNEE POWER CLEAN *EACH WEEK WE WILL LOSE 1 POSITION UNTIL WE MAX OUR CLEAN METCON AMRAP 9 7 DEADLIFTS 7 HANG POWER CLEANS (115/75) 14 WALLBALLS (20/14) REST 3 MIN 800M HARD RUN    ...