5/11/2018-FRIDAY WORKOUT

STRENGTH 12 MIN TO BUILD TO A 1RM HANG SQUAT CLEAN WOD 10-8-6-4-2 HANG SQUAT CLEAN (60-70% OF MAX) SHOULD BE HEAVY, NOT UB 50-40-30-20-10 - DOUBLE UNDERS...

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5/10/2018-THURSDAY WORKOUT

STRENGTH BUILD TO A 5RM TEMPO DEADLIFT(31X1) - DOUBLE OH HOOK GRIP NOT TNG (RELEASE AND REGRIP WHEN BAR TOUCHES GROUND) WOD "DIANE” W/A TWIST 21-15-9 DEADLIFTS (225/155) HSPU E2MOM INCLUDING 0 = 200M RUN...

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5/8/2018-TUESDAY WORKOUT

SKILL/STRENGTH BUILD TO A HEAVY BUT PERFECT TRIPLE HANG POWER SNATCH THEN E2MOM X 3 SETS = 5 HANG POWER SNATCH @90% 4 ROUNDS EACH FOR TIME: 400M RUN 18 BURPEE BOX JUMP OVER (24/20) REST :90 AFTER EACH...

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5/7/2018-MONDAY WORKOUT

SKILL/STRENGTH BACK SQUAT *BUILD TO A HEAVY 10 FOR THE DAY THEN 3X10@85% - USE A 31X1 TEMPO NO BOUNCING OUT OF HOLE METCON AMRAP 3MIN X 5 SETS - REST 1 MIN BTWN SETS (START FROM WHERE YOU LEFT OFF) 5 PULLUPS 7 KB SWINGS (53/35)(70/53) 9 AIR SQUATS *C2B PULLUPS IF YOU...

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5/4/2018-FRIDAY WORKOUT

Skill/Strength A.  3 minutes max double-unders B.  12 mins to find max height box jump    *no steps allowed Metcon “Nate”20 minute AMRAP2 Muscle ups 4 HSPU8...

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5/2/2018-WEDNESDAY WORKOUT

Lactate Threshold Test3 Rounds - Rest 12 MIN250M Row10 AKBS10 Burpees10 AKBS10 Burpees250M Row*ALL OUT EFFORT*THIS IS A 120% EFFORT TEST DO NOT GAME THE ROW FOR A BETTER...

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