7/25/2018-WEDNESDAY WORKOUT

METCON 15 Min Amrap @80% 20 Oh Plate Lunges 10 Power Cleans (95/65) 300m Row rest 8 Min 15 Min Amrap @80% 10 Barbell Stepups Front Rack 10 Strict Pullups 200m Run  

7/24/2018-TUESDAY WORKOUT

Emom X 8 Sets starting At 60%, build to max snatch 3 Rounds 3 Min On 3 Min Off 20/17 Cal Row w Remaining Time Max Burpees Over Row *1:1 work means hard output each set  

7/23/2018-MONDAY WORKOUT

STRENGTH Build To A 4rm Back Squat *allowed as many breaths as you want  METCON 6 Rounds 100m Run 6 T2b rest 2 Min 6 Rounds 100m Run 6 C2b Pullups *goal is to go UB on all gymnastics while maintaining fast pace on...

7/20/2018-FRIDAY WORKOUT

STRENGTH Build To A 2rm dead Stop Front Squat *must Lower Back Down METCON Emom X 20 1 = Hang Kb Snatch X 10 (53/35) 2 = 15/12 Cal Row 3 = 10 Burpee Box Jump Overs 4 = 65 Doubles