11/20/2018-TUESDAY WORKOUT

STRENGTH E2MOM X 5 SETS 3 POWER CLEANS + 1 PUSH JERK *BUILD IN WEIGHT *THESE SHOULD BE WORKING SETS METCON 21-15-9 POWER CLEAN AND JERK (95/65) PULL-UPS 75 D/U AFTER EACH...

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11/16/2018-FRIDAY WORKOUT

STRENGTH 12 Min Build To A Max Squat Snatch then emom X 5 5 Tng Snatches @75% METCON 800m Run 60 Hang KB Snatches (53/35) 400m Run 30 Hang KB Snatches  

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11/15/2018-THURSDAY WORKOUT

STRENGTH 5 Sets :5-:10 Iso Chin Over Bar Hold + 2 Kips + 3 Kipping Pullups + 4 Butterfly Pullups rest 1 Min 10 Burpees Afap Right Into 7-10 Plyo Pushups METCON 1k Row 50 Thrusters (65/45) 30 Bar...

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11/14/2018-WEDNESDAY WORKOUT

STRENGTH 4sets reverse Lunge (dbs in hand) right Into KB Oblique mrch (one Kb In front rack)-15 reps per side METCON 100 Db Step-ups For Time (53/35) (24/20) e2mom = 10 Burpees  ...

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11/13/2018-TUESDAY WORKOUT

STRENGTH Build To A 1rm Power Clean and Split Jerk METCON 5-4-3-2-1 Rope climbs(legless if you have them) 10-20-30-40-50 - Kb Swings (53/35) after Each Set = 50 Doubles (5 Llrc 10 Kb Swings 50...

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11/12/2018-MONDAY WORKOUT

STRENGTH Back Squat 8-2-8-2-8-2 *increase weight each set METCON 7-5-3-1 - Front Squats (255/175) 12-9-6-3 - Phspu/def Hspu (6") rest 3 Min 18 Front Squats (185/135) 18 Hspu (3/1)  

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