6/28/2019-FRIDAY WORKOUT

STRENGTH a1. Bulgarian Split Squat X 10-12 a2. French Pullovers X 12-15 a3. Rope Climb Pullups X 3-5 Switch Top Hand On On Top x 4 Sets METCON 8-6-4-2-1 – Mu 100ft Farmers Carry After Each Set pullups = 20-16-12-8-4...

6/27/2109-THURSDAY WORKOUT

STRENGTH Shoulder Work a1. Strict Barbell Shoulder Press X 6-8 a2. Ring Dips X 6-8 Use Weight If Needed x 4 Sets *no Rest Between Reps *2 Min Rest Bt Sets METCON AMRAP 15 2 Rounds Of 10 Db Snatches R Arm 40 Doubles 10 Db Snatches Left Arm 2 Rounds Of 10 Db Power Clean...

6/26/2019-WEDNESDAY WORKOUT

STRENGTH E3mom X 4 Sets Build To A 6rm Back Squat METCON 3 Rounds 400m Row 400m Run @13 Min Mark AMRAP 10 7 Wallballs 7...

6/25/2019-TUESDAY WORKOUT

STRENGTH Build To A Pause Snatch Below The Knee + Hang Squat Snatch METCON AMRAP 2 12/9 Cal Ab 9 Stoh (135/95) max Burpees W Remaining Time *rest 1 Min X 5...

6/24/2019-MONDAY WORKOUT

STRENGTH a1. Barbell Hip Thrusts X 15-20 (ahap) (:1 Pause At Top) – Heavier Than Last Week a2. Sumo Stance Goodmorning X 12-15 a3. 15 Steps Each Way Banded Walk Lateral X 4 Sets METCON 25 Pull-ups 50 Cal Row 75 Front Squats (75/55) 50 Box Jumps 25...