9/30/2019-MONDAY WORKOUT

STRENGTH Build To A 2rm Strict Supine Chin-ups right into max rep pronated pull-ups rest 1 Min max chin over bar hold pronated hold METCON EMOM X 20 min 1 = 12-16 Cal Row min 2 = 18 Russian Kb Swings min 3 = Max Pullups In :30 min 4 =...

9/27/2019-FRIDAY WORKOUT

STRENGTH Build To A Max Complex Of 1 Squat Clean 1 Hang Squat Clean 1 Front Squat drop 1 Squat Clean METCON AMRAP 12 5 Hspu 10 Wallballs 15 Pull ups

9/26/2019-THURSDAY WORKOUT

STRENGTH/SKILL E5mom X 5 800m Run w Remaining Time Max Cal Row *choose A Run That Will Take 3:30-4:00 METCON 4 Rounds 20 Hrpu 20 Abmat Sit-ups

9/25/2019-WEDNESDAY WORKOUT

STRENGTH EMOM X 12 1 = Strict Press X 5 Ahap All 6 Sets 2 = L-hang X :15-:30 METCON 21-15-9 deadlift (225/155) bbjo (24/20)