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Workout of the Day

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10/20/2021-WEDNESDAY WORKOUT

STRENGTH a1. Banded Pullups X 20 (must Be Ub) Must Stay To (20x1 Tempo) a2.double Kb Front Rack Walk X 100ft (heavy But Doable Here) x 4 Sets METCON 12 Min Amrap @80% 20 Goblet Lunges 20 Russian Kb Swings 300m Row rest 6 Min 12 Min Amrap @80% 10 Barbell Stepups Front...

8/19/2021-TUESDAY WORKOUT

STRENGTH E:90 X 7 Sets (5-10#heavier Than Previous Week) 3 Banded Dl e3mom X 4 Sets 3-5 Tng Wallwalks + Me Strict Wall Facing Hspu OR HS Hold METCON 5 Rounds 10 Hspu (can Kip) 20 Sa Db Snatch (50/35) 40 Doubles

10/18/2021-MONDAY WORKOUT

STRENGTH a1. Front Foot Elevated Barbell Split Squat X 10-12/leg @30x0 a2. Ring Plank X :30 x 3 Sets METCON 5 Min Amrap X 2 5 Front Squats (155/105) 7 T2b rest 5 Min Bt Sets

10/15/2021-FRIDAY WORKOUT

STRENGTH 3  Sets 3 Mid Thigh Mid Thigh Hang Squat Snatch 3 Sets 3 Hang Squat Snatch 3 Sets 3 @ Knee Hang Squat Snatch 3 Sets 3 @ Below Knee Hang Squat Snatch *build From Each Mvt *1 More Week Of This Until We Max Snatch" METCON 5 Sets - Rest 1:1 10 Squat Snatch...

10/14/2021-THURSDAY WORKOUT

STRENGTH E3mom X 5 Sets build To A Heavy Double Back Squat *all Sets Are Working Sets EMOMX 20 1 - 10-13 Cal Row 2 - 10-13 Burpees Over Row *here Is Our Row/fortitude Build Start  

10/30/2021-WEDNESDAY WORKOUT

STRENGTH a1. Strict Ring Pullups X 8-10 @20x2 a2. 20 Mountain Climbers Into :30 Plank Hold x 4 Sets METCON We Will Be Going To Long Amrap Build Repeated Efforts and Retesting This In 4 Weeks AMRAP  30 Min 400m Run 22 Situps 20 Goblet Squats 18 T2b 16 Box Jump...

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