9/21/2018-FRIDAY WORKOUT

5 Rounds 4/3 Mu 200m Run 4/3 Mu 200m Run *rest 1 Min s1 - Bar Mu s2 - Scale Number Of MU s3 - C2b + Ring Dip X 2 s4 - Pullup + Pushup X 2...

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9/20/2018-THURSDAY WORKOUT

STRENGTH 3 Sets Sumo Deadlift X10 @65% rest 90 Sec top Of Knee Rack Deadlift X5 @105% Of 1rm Deadlift rest 90 Sec METCON AMRAP 18 Open Workout Box Jumps X 15(24/20) Push Press X 12(115/85) T2b X 9  ...

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9/19/2018-WEDNESDAY WORKOUT

STRENGTH/SKILL EMOM X 12 1 =Heavy Barbell Bent Over Rows X 8-10 2 = Plyo Pushups X 6-10 *try To Add 1 Rep From Last Week 3 = :15-:20 False Grip Hold 5 Rounds 1 Min Me Double Kb Front Rack Walk Lunge 1 Min ME Assault Bike Cals 1 Min Rest *next week 1 Min ME Test...

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9/17/2018-MONDAY WORKOUT

STRENGTH Emom X 10 1 Power Clean - Start At 60% Of Last Weeks Max METCON AMRAP 20 400m Run 1 Power Clean @80% 5 C2b Pullups 8 Single-arm Db Thrusters/each Arm *rest 1 Min After Each Set  

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9/13/2018-THURSDAY WORKOUT

STRENGTH 3 Sets Sumo Deadlift x12 @60% rest 90 sec Mid Thigh Rack Deadlift x5 @105% of 1RM Deadlift rest 90 sec METCON AMRAP 20 10 FRONT SQUATS (115/75) 10 T2B 30 DOUBLES    ...

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