12/13/2022-TUESDAY WORKOUT

STRENGTH Back Squat X 20 x 3 Sets @60% *after Each Set immediately Into 5 Vertical jumps METCON 2 Min On 2 Min Off X 5 Rounds 12 Thrusters Increase Weight w Remaining Time Max Cals On Row (95/65) (115/75) (135/95) (155/105)...

12/12/2022-MONDAY WORKOUT

STRENGTH Hi Hang Squat Snatch 5×5 *if Grip Is Issue Use Straps *these Should Be Chest Behind Bar No Hinging *after 5th Set 2×5 Ohs @31×1″ METCON Amrap 10 2,4,6,8,….etc Ladder Style kb Snatch (70/53)...

12/9/2022-FRIDAY WORKOUT

STRENGTH In 10 Min build To A Heavy 2rm Squat Clean after Each Set 3 Seated High Box Jumps METCON 10 Muscleups 20 Squat Cleans (95/65) 30 Cal Row 40 Stoh 30 Cal Row 20 Squat Cleans 10 Mu

12/8/2022-THURSDAY WORKOUT

STRENGTH A1. Seated Hammer Curls X 12 a2. Dbl Db Skull Crushers X 15-20 a3. L-sit X Me a4. Powell Raise X 12/arm x 4 Sets” METCON 800-600-400-200m Run 10-20-30-40 – Cal Ab + 75 Doubles After...

12/7/2022-WEDNESDAY WORKOUT

STRENGTH 10-1 strict Chinup +3 Wall Walks After Each Rd METCON Amrap 10 2 Dl (95/65) 2 Hang Power Snatch 2 Ohs 4,4,4,6,6,6,8,8,8