1/17/2019-FRIDAY WORKOUT

STRENGTH Build To A Max squat Clean + Hang Clean + Push Press squat Clean + Hang Clean + Push Jerk squat Clean + Hang Clean + Split Jerk" METCON Amrap 4 30 Doubles 10 Power Snatch (75/55) rest 2 Min amrap 4 Burpees To...

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1/17/2019-THURSDAY WORKOUT

STRENGTH Amrap 6 Ladder Style 1 Hspu 1 Pushup 2,2,3,3...etc METCON Fight Gone Bad Style 1 Min On, no rest X 5 Sets *rest 1 Min After Box Step-ups 1 = Heavy Wallballs 2 = Heavy Russian Kb Swings 3 = Front Rack Box Stepups (empty...

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1/16/2019-WEDNESDAY WORKOUT

STRENGTH Build To A 1rm Thruster From Rack METCON Amrap 15 60/50 Cal Row/Bike(alternate) 50 Burpees Over Bar (facing) 40 C2b Pullups 20 Clean and Jerk(135/95)...

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1/15/2019-TUESDAY WORKOUT

STRENGTH/SKILL 12 Min Weakness Free Play *practice a weakness! METCON 4 Rounds For Time 600m Run 75 Doubles 5 Tng Snatches (ahap) *rest 3 min btwn rounds      

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1/14/2019-MONDAY WORKOUT

STRENGTH 4 Sets jump Squats X 8 @10-15% of BS rest :30 A-squat X 15 Reps (afap) *rest 2 Min METCON E6mom X 4 Sets 18/16 Cal Row 15 Bbjo (facing) 15 T2b 15 Thrusters (115/75)

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1/11/2019-FRIDAY WORKOUT

STRENGTH Build to a max complex Hang Clean + Push Press Hang Clean + Push Jerk Hang Clean + Split Jerk METCON 6 Rounds For Time 50 Doubles 20 Push Press (95/65) 10 Burpees 5 Bar Muscle-ups...

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1/10/2019-THURSDAY WORKOUT

STRENGTH 6 Rounds :30 HS Hold, :30 sec rest Comp-50 HSPU for time *8 minute cap METCON 3 Min On :90 Off X 5 Sets 5 Hspu 10 Pistols 15 Pull-ups *Wherever you are at 3 mins, stop and rest.  Restart at next...

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1/8/2019-TUESDAY WORKOUT

STRENGTH Emom X 8 1 = 5-10 Strict Pull-ups 2 = 5-10 Strict Ring Dips rest 2 Min 30-20-10 Banded Face Pulls DB Hammer Curls METCON 2 Min On 2 Min Off X 5 Rounds 15 Russian Kb Swings (70/53) 15 BJo w/remaining time max cals Ab/Rower...

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