11/18/2019-MONDAY WORKOUT

STRENGTH OHS E2mom X 6 Sets 4 Ohs (build)@4321 METCON Amrap 2 X 5 Sets 10 Ub Squat Snatch w Remaining Time max T2b *you can increase Weight But must Be Ub rest :90 Bt Each Round

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11/15/2019-FRIDAY WORKOUT

STRENGTH E2mom X 3 Hi Hang Squat Snatch X 3 (light weight then increase-work technique) Snatch Complex Build To A Max snatch + Low Hang + Knee + Hang + Drop And Reset Snatch METCON 5  Rounds 400m Run 15 C2b Pullups...

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10/14/2019-THURSDAY WORKOUT

STRENGTH a1. Bulgarian Split Squats X 8-10 @3111 a2. Barbell Bent Rows X 10-12 x4 Sets Rest 2:30 Bt Sets METCON 1-10 Hang squat cleans(155/105) Burpees over bar E2MOM 20x mountain climbers(2:1)  ...

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11/13/2019-WEDNESDAY WORKOUT

STRENGTH E3mom X 4 Sets build to 6RM PushPress with the 6rm from above 3x3 Split Jerks With :3 Pause In Catch Of Each Rep METCON AMRAP 12 30 Doubles 15 Push Press (95/65) 30 Doubles 15 Russian Swings...

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11/7/2019-THURSDAY WORKOUT

STRENGTH 4 SETS a1. Deficit Reverse Lunge (bb On Back) X 8-10 @3111 a2. S arm Db Row X 8-10/arm *Rest 2:30 Bt Sets *switch Between Bss + Deficit Reverse Lunges + Sa Rows METCON Amrap 20 12/9 Cal Row 14 Box step-ups 16 Russian Kb...

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11/6/2019-WEDNESDAY WORKOUT

STRENGTH E3mom X 4 Sets build to a heavy 6 Push Jerk with the 6rm from above 3x3 Split Jerks With :3 Pause in catch METCON E3mom X 6 Sets 60 Doubles 16 Wallballs 50ft Double Oh Kb Walk

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