7/20/2018-FRIDAY WORKOUT

STRENGTH Build To A 2rm dead Stop Front Squat *must Lower Back Down METCON Emom X 20 1 = Hang Kb Snatch X 10 (53/35) 2 = 15/12 Cal Row 3 = 10 Burpee Box Jump Overs 4 = 65...

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7/19/2018-THURSDAY WORKOUT

STRENGTH/SKILL 10 Sets deadlift X1.1.1 @65% *off Of Your 2rm From Last Week *rest :5 Bt Lifts And :90 Bt Sets 21-15-9 wallball (30/20) ring Dip rest 1 Min me Wallballs (20/14) *can only rest with ball in hand...

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7/17/2018-TUESDAY WORKOUT

SKILL/STRENGTH :e90 X 10 Sets starting at 50%, build to a max squat snatch METCON 4 Sets 6 Hang Power Snatch (115/75) rest :15 25/20 Pushups (choose a number) rest :15 1 Min Max Cals Bike rest 2 Min    ...

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7/16/2018-MONDAY WORKOUT

SKILL/STRENGTH Build To A 6rm Back Squat *should be heavier than the tempo 31x1 *ALLOWED AS MANY BREATHS AS YOU WANT METCON E3MOM X 5 ROUNDS RIGHT ARM KB THRUSTER X 10 LEFT ARM KB THRUSTER X 10 200M RUN  

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7/13/2018-FRIDAY WORKOUT

STRENGTH/SKILL Build to a 3RM 1+ 1/4 squat METCON 20 min AMRAP :30 sec abmat sit-up, v-up :30 sec DB Thruster(50/35) :30 sec double-unders :30 sec ring pull-ups :30 sec farmers walk(70/53)

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7/11/2018-WEDNESDAY WORKOUT

STRENGTH/SKILL Build to a max height box jump staring from your knees *only allowed to use small plates, 4 min cap Build to max squat jump METCON 30 min AMRAP 400m run 20 Goblet squats(53/35) Bear crawl(100ft) 20 Box jumps(24/20) 20 Abmat...

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7/10/2018-TUESDAY WORKOUT

SKILL/STRENGTH Buid to a 1RM squat snatch + hand squat snatch below the knee METCON 2 min on/2 min off 5 hang squat snatch 18/15 cal row *w/remaining time max double kn front rack hold(53/35)  

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7/9/2018-MONDAY WORKOUT

SKILL/STRENGTH Tempo back squat E3MOM-4 sets 5x(31x1) METCON ”Jack” 20 min AMRAP 10 Push Press(115/80) 10 AKBS(53/35) 10 Box Jumps(24/20)

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