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Workout of the Day

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8/18/2022-THURSDAY WORKOUT

STRENGTH a1. Kb Goblet Lateral Box Step Over a2. 1/2 Kneeling Partner Medball Throw X 8/side a3. 20 Medball Partner Situps (3ft Away From Partner) x 4 Sets METCON 100 Stoh (115/75) *emom Inc 0 = 8 T2b

8/17/2022-WEDNESDAY WORKOUT

STRENGTH A. E:90 X 4 Sets 2 Ohs @2ox1 (build) *note Tempo Change From Last Week b. E:90 X 8 Sets build To A Hang Power Snatch METCON 2 Sets 800m Run 50 Burpees 100 Doubles 50 Kb Swings *rest 2 Min *2nd Set Faster Than 1st Set

8/16/2022-TUESDAY WORKOUT

METCON a1. Atg Split Squat X 8-10 @2121 a2. Shspu X Me x 4 Sets *split Squat Notice Less Reps and Quicker Tempo Than 4 Weeks Ago *for Hspu Use A Height U Can Get Atleast 10+ METCON 100 Dbl Db Hang Power Clean emom Including 0 = 10 Wallballs

8/15/2022-MONDAY WORKOUT

STRENGTH Assault Bike 5 Min On 2 Min Off X 4 Sets *all Paces At 10 Min Ab Avg METCON E4mom X 5 Sets 10m Shuttle Sprint X 6 Reps 15 Pushups 12 Cal Row 15 Pullups

8/12/2022-FRIDAY WORKOUT

STRENGTH 5 Sets 5 High Box Jumps 50m Bear crawl or 25m HS Walk rest 2 Min METCON Amrap 3 200 Doubles w Remaining Time me Power Snatch (135/95) rest :90 amrap 2 100 Doubles me Power Cleans (185/125) rest 1 Min amrap 1 50 Doubles front Squats (225/155)...

8/11/2022-THURSDAY WORKOUT

STRENGTH a1. Goblet Cossack Squat X 6/side @22x1 a2. Banded Reverse Knee Tucks X 15 a3. Double Kb Fr Carry X 100ft x 4 Sets" METCON Amrap 20 (ladder Style) 3 Mu 3 Burpee 3 Hspu 200m Run 4,4,4,200m,5,5,5,200m...etc *c2b Pullup Or Pullup For Sub

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