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Workout of the Day

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3/21/2024-THURSDAY WORKOUT

METCON 2x 2k row Time Trial *rest is 1:1 then 4 Sets Not For Time 100ft Double Kb Farmers Carry :40 Dead Hang From Pullup Bar 15 Ring Knee Tucks  

3/20/2024-WEDNESDAY WORKOUT

a1. Banded Heavy Db/kb Rdl X 8-10 a2. Incline Bench Press X 6-8 x 4 Sets b1. Bulgarian Split Squats X 8-10 b2. Strict Weighted Pullups X 6-8 x 4 Sets c1. Db Bicep Curls X 10-12 c2. Banded Tricep Oh Extension X 15-20 x 4 Sets d. Accumulate 100 Banded Pullaparts e. 2...

3/19/2024-TUESDAY WORKOUT

STRENGTH E:90 X 8 Sets build To A 1rm Power Clean And Bump Jerk *means Immediately From Your Power Clean Right To A Stoh" 4 Sets 3 Min On 1 Min Off 3 Power Cleans (155/105) 5 Stoh 7 Pullup

3/18/2024-MONDAY WORKOUT

STRENGTH E4mom X 3 Sets 15 Front Squats *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON Amrap 10 1 Mile Run w Remaining Time 30 Doubles 10 Ohs (95/65)

3/15/2024-OPEN 24.3

All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

3/14/2024-THURSDAY WORKOUT

STRENGTH Practice Lifts *take 15 Min * work On snatch Balance Or Ohs Technique METCON 3 Rounds Each For Time: 30/25 Cal Row 15 Hang Power Snatch (95/65) 100 Doubles *rest 3 Min

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