5/24/2018-THURSDAY WORKOUT

SKILL/STRENGTH Build to a 3rm deadlift - 31x1 tempo (release and re-grip when bar touches ground) double oh hook grip not tng reps METCON For time 100 doubles 50 wallballs (20/14) 50 c2b pullups 50 pushups 25 wallballs 25 c2b pullups 25 pushups 100 doubles  ...

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5/21/2018-MONDAY WORKOUT

STRENGTH 12 min build to a 6rm back squat then: e3mom- 3x6@90% use a 31x1 tempo. *everything at tempo!   METCON 3rounds 21 cal row 21 burpees 21 t2b

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5/18/2018-FRIDAY WORKOUT

STRENGTH 15 min build to a 1rm hang squat clean below the knee METCON 2012 regional wod #2 2k row 50 pistols 30 hang cleans (185/125) * you can squat or power *competitors do regional weight (225/145) *18 min...

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5/17/2018-THURSDAY WORKOUT

SKILL A1. Single Leg + Single Arm KB DL x 10 reps each leg (22x1) A2. SA DB Chest Press x 10 each @21x1 x 3 sets" METCON 10 rounds 10 deadlifts (185/125) 10 wallballs...

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5/16/2018-WEDNESDAY WORKOUT

SKILL 4 sets- A1. strict pullups x 4-6 - use weight if needed A2. l-sit/n-sit x :20-:30   METCON 20-15-10--5 Barbell front rack stepups (95/65) (box height at knee) Pull-ups(C2B) Box...

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5/15/2018-TUESDAY WORKOUT

Behind the neck snatch grip push press x 8 reps @41x2 *build Banded goodmornings x 15 @31x1 x 4 sets AMRAP 3 min 3 S2O(155/105) (185/115) 20 du ----- rest 3 min ---- AMRAP 4 min 4 S20(135/95) (155/105) 20 du ---- rest 4 min ---- AMRAP 5 min 5 S2O(95/65)(135/95) 20 du...

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5/14/2018-MONDAY WORKOUT

STRENGTH 12 min build to 8rm back squat then: e3mom- 3x8@90% 3-1-X-1 *everything tempo WOD 400m run 21 T2B 21 Goblet squats (53/35) (70/53) 400m run 15 T2b 15 Goblet squats 400m run 9 T2b 9 Goblet squats    

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