1/27/2020-TUESDAY WORKOUT

STRENGTH EMOMX 32 1 = 15/12 Cal Ab 2 = 15/12 Cal Row 3 = 60-70 Doubles 4 = Rest METCON 3 Sets 50ft Sa Fc :30-:45 Hollow Hold rest As Needed then accumulate 30 Strict T2b

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1/27/2020-MONDAY WORKOUT

STRENGTH Kb Front Rack Front Squats x 6 Sets @6341 (note Higher Than Week 1 (same Reps) *5 Single Leg Box Jumps/leg AMRAP 20 7 Stoh (135/95) 9 Burpee Pullups 11 Russian Kb Swings 200m Run/Row

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1/24/2020-FRIDAY WORKOUT

STRENGTH Deficit Deadlift e3mom X 6 Sets 4 Deadlifts @31x1 (build) METCON AMRAP 20 1 Round Of Dt 2 Rounds Of 2 Mu 4 Shspu 6 Goblet Squats (70/53) 1 Round Of Dt 3 Rounds Of Above 1 Round Of Dt 4 Rounds Of Above ...etc *go Up By 1 Rd Of Cindy Each...

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1/23/2020-THURSDAY WORKOUT

STRENGTH a1. Sa Incline Db Press X 8-10/arm a2. Max Pullups @30x2 X 8-10 (use Weight If Needed) x 4 Sets *after 4 Sets Accumulate 20 False Grip Ring Pullups METCON 5 Rounds 10 Hrpu 10 Barbell Rows 10 Cal Ab rest 2 Min *after Workout 50 Band Pullaparts 50 Band Face...

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1/20/2020-MONDAY WORKOUT

STRENGTH Squat Clean And Jerk 1.1.1.1 X 4 Sets @65%-70% (can Build Between Those Percents) *rest :10 Bt Lifts And 2:00 Bt Sets   METCON For Time 30 Hspu 50 T2b 70 Stoh (95/65) 150 Doubles 2k Row

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1/17/2020-FRIDAY WORKOUT

STRENGTH Deficit Deadlift (on 45# Plates) e3mom X 6 Sets 4 Deadlifts @21x1 (build) *quality Reps *make Sure There Is :1 Squeeze At Top dl (6/4/2/5/3/1/max) METCON AMRAP 3 6 Air Squat Box Jumps 6 Russian Kb Swings rest :90 AMRAP 3 6 Deadlifts 6 Front Rack Lunges...

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