12/4/2018-FRIDAY WORKOUT

STRENGTH Emom X 10 3 Power Clean + 3 Front Squats + 3 Jerks *choose a weight that’s challenging 5 Sets :30 Row :15 Rest :30 Gtoh (95/65) :15 Rest :30 Doubles rest :90 *dont Scale Weight Up *goal is reps and BB...

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01/02/2019-WEDNESDAY WORKOUT

STRENGTH Tempo Pistol X 8-10 Each Leg @30x1 rest 1 Min rnt Goblet Squats X 10/leg rest 1 Min rower V-up X 12-15 METCON Emom X 6 10 Thrusters 10 T2b *same minute rest 3 Min 70/50 Cal Row  

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12/28/2018-FRIDAY WORKOUT

STRET EMOM X 15 MIN 1 = 2 POWER CLEANS + 2 FRONT SQUATS + 2 JERKS - 70-73% MIN 2 = :30 WALL SIT - USE WEIGHT IF TOO EASY + 5-7 STRICT PULLUP/C2B OR 1-4 STRICT MU MIN 3 = :30 WALK/ROW/BIKE/SINGLES RECOVERY METCON 15 THRUSTERS (135/95) 20 T2B 15 THRUSTERS 20 C2B PULLUP...

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12/26/2018-WEDNESDAY WORKOUT

9am and 10am WOD only! W/partner 1k row 20 rounds of 9 AKBS 7 Goblet squats 5 No-push up Burpees 1k row 20 Rounds 6 Deadlifts(95/65$ 4 Hang Power cleans 2 S2O 1k row AMRAP of Cindy 5 Pull-ups 10 Push-ups 15 Air squats

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