2/28/2023-TUESDAY WORKOUT

STRENGTH Back Squat X 5 x 3 Sets (last Week) *all Sets Heavier Than 7rm METCON For Time: 40/30 Cal Ab 400 Meter Run 10 Front Squats (225/155) 20 Box Jump-overs (30″/24″) 10 Front Squats (225/155) 400m Run 40/30 Cal...

2/27/2023-MONDAY WORKOUT

STRENGTH E:90 X 3 3 Sotts Press rest :90 e:90 X 3 3 Drop Snatch Balance rest :90 e:90 X 3 3 Heaving Snatch Balance” METCON Emom X 12 minute 1 – 5 Hang Power Snatch (heavy But Ub) minute 2 – 6 Bar Muscle-ups Or 12...

2/24/2023-OPEN 23.2

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from...

2/23/2023-THURSDAY WORKOUT

STRENGTH A. 10-8-6-4-2 strict Barbell Push Jerk rest 2 Min After Each Set b. 3 Sets me L-hang into russian Twists X 30 METCON E8mom X 3 Sets 800m Run 20 T2b 15 Ring Dips