9/16/2019-MONDAY WORKOUT

STRENGTH EMOM X 12 at 63% BS 1 = 3 Front Squats 2 = 6 Back Squats METCON AMRAP 16 Min 10 Lat Burpees Over Bar 8 Db Snatch (heavier than normal) 6 Box Jumps (high)

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9/13/2019-FRIDAY WORKOUT

STRENGTH BUILD TO A MAX COMPLEX OF 1 SQUAT CLEAN 1 FRONT SQUAT @30X1 DROP RESET 1 SQUAT CLEAN DROP RESET 1 SQUAT CLEAN 1 FRONT SQUAT @30X1 *REDO THIS GOAL IS TO GO UP 5-10# FROM LAST WEEK METCON 5 ROUNDS FOR TIME INCREASING WEIGHT 200M RUN 1 ROUND OF DT...

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9/11/2019-9/11 TRIBUTE WOD

METCON For Time 2001 meter Run 11  Burpees 11 Thrusters (135/95 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (135/95lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (135/95 lb) 11 Push Jerks (135/95 lb) 2001 meter Row...

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9/10/2019-TUESDAY WORKOUT

STRENGTH EMOM X 12 ALL AT 60% SQUAT CYCLE 1 = 3 FRONT SQUATS 2 = 6 BACK SQUATS METCON EMOM X 12 1 = MAX KB SWINGS (70/53) 2 = MAX BBJO (24/20) 3 =...

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9/9/2019-MONDAY WORKOUT

STRENGTH BUILD TO A 3RM STRICT SUPINE GRIP CHINUP RIGHT AFTER LAST MAX MAX REP SET PRONATED PULLUP NO WEIGHT METCON AMRAP 20 7 CAL ROW 7 POWER CLEANS (135/95) 7 WALLBALLS (20/14) *AT ROUND 6 IF AND WHEN YOU GET THERE (185/125)  

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