8/9/2019-FRIDAY WORKOUT

STRENGTH a1. Front Squats X 6 @20x1 (increase Weight) a2. Sa Db Bent Row X 10 x 4 Sets METCON 40-30-20-10 front Squats (95/65) russian Kb Swings 2 Rope Climbs after each...

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8/8/2019-THURSDAY WORKOUT

STRENGTH Chest Work a1. Close Grip Bench X 8-10 a2. :15-:30 Bottom Of Ring Dip Hold + 3 Ring Dips a3. Russian Twists X 30 x 4 Sets *no Rest Between Reps *2:30 Min Rest Bt Sets METCON 30 Cal Ab 30 T2B 30 Bar Facing...

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8/6/2019-TUESDAY WORKOUT

STRENGTH EMOM X 12 min 1 = Deadlift X 10@50% min 2 = Banded Face Pulls X 15 min 3 = Strict T2b X 7-10 METCON Amrap 15 - Redo From 6/10 30 Doubles 15 Wallballs 30 Doubles 15...

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8/5/2019-MONDAY WORKOUT

STRENGTH 4 Sets 200m Row 4-7 Strict Upper Body Pulls rest 1 Min 10/7 Cal Ab 10 Powell Raise rest 1 Min METCON For Time 40 Cal Row 40 Thrusters (95/65) 40 Ohs 40 Push Jerks 40 Front Suats 40 Cal Row

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8/2/2019-FRIDAY WORKOUT

STRENGTH Back Squat 5-3-1-5-3-1 - Heavier Each Wave METCON AMRAP 20 2 Squat Cleans (155/105) 1 Round Of Cindy 4 Squat Cleans 1 Round Of Cindy 6 Squat Cleans 1 Round Of...

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8/1/2019-THURSDAY WORKOUT

STRENGTH a1. Strict Chinup X 4-6 a2. Sa Ring Row X 8 Each Arm a3. Sorensen Hold X :30 x 4 Sets METCON E5mom X 6 Sets 400m Run 5 Hang Power Snatch 15 T2b *increase Snatch...

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7/31/2019-WEDNESDAY WORKOUT

STRENGTH 5 Min build to heavy 3 Sotts press rest 1 Min 5 Min Build To Heavy 2 BTN Snatch Grip strict press rest 1 Min 5 Min Build To Heavy 1rm OHS W :3 pause at bottom AMRAP 15 10 Cal Row/ab 9 Kb Swings (70/53) 8 Front Rack Lunges (115/75)

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7/30/2019-TUESDAY WORKOUT

METCON Long Session 6 Rounds 5 Power Cleans (185/125) 13 Pullups at 12 Min Mark 1 Mile Time Run at 22 Min Mark 30-20-10 hspu burpees Over Bar stoh...

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