9/11/2108-9/11 TRIBUTE WOD

METCON 11 Box Jumps (30/24 in) 11 Thrusters (115/75) 11 Chest-to-Bar Pull-Ups 11 Power Snatch 11 Handstand Push-Ups 11 Kettlebell Swings (70/53) 11 Toes-to-Bar 11 OHS (115/75 11 Push Jerks (115/75 lb) 2001 meter Row has to be completed at some...

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9/10/2018-MONDAY WORKOUT

STRENGTH BUILD TO A MAX POWER CLEAN + BELOW THE KNEE POWER CLEAN *EACH WEEK WE WILL LOSE 1 POSITION UNTIL WE MAX OUR CLEAN METCON AMRAP 9 7 DEADLIFTS 7 HANG POWER CLEANS (115/75) 14 WALLBALLS (20/14) REST 3 MIN 800M HARD RUN    ...

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9/6/2018-THURSDAY WORKOUT

STRENGTH A. 3 Sets Stiff Legged Deadlift x8-10 @50% of 1RM Deadlift rest 90 sec Deadlift Rack Pull Hold x15-20 sec @110% of 1RM Deadlift rest 90 sec *For rack hold, make sure that knees remain locked out, mid line stays tight and head stays neutral. B. 3 Sets Split...

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9/5/2018-WEDNESDAY WORKOUT

EMOM X 7 *CHOOSE A NUMBER OF A STRICT MVT AND STICK TO THE SAME NUMBER STRICT MU, STRICT C2B, STRICT PU, ISO CHIN OVER BAR HOLD E3:30 X 6 SETS :20 CAL ALL OUT EFFORT AB...

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9/4/2018-TUESDAY WORKOUT

STRENGTH Build to a 1RM SPLIT JERK METCON FOR TIME 800M RUN 20 STOH (135/95) 600M RUN 15 STOH (155/105) 400M RUN 10 STOH (185/125) 200M RUN 5 STOH (225/145)    

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8/31/2018-FRIDAY WORKOUT

STRENGTH THRUSTER BUILD TO A 1RM *FROM RACK METCON FOR TIME 400M RUN 50 THRUSTERS (75/55) 50 C2B PULLUPS *SCALE THE GYMMASTICS TO SOMETHING YOU CAN DO ATLEAST 12+ ON OPENING SET  

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