1/17/2022-MONDAY WORKOUT

METCON Last Week build To A Heavy Double Back Squat in 12 Min then: amrap 5 strict Pullups if Have Numerous Ub Pullups, no singles METCON 27-21-15-9 Thrusters (105/75) Box Jump Overs (24/20) *choose a weight where unbroken seems possible…...

2/14/2022-FRIDAY WORKOUT

STRENGTH Build To A 3rm front Squat *no Tempo METCON 10 Rounds 4 Power Cleans(135/95) 6 Front Rack Lunges 8 Box Jumps Overs

1/13/2022-THURSDAY WORKOUT

STRENGTH 4 Sets banded Face Pulls X 12 ring Planks X :30 rear Delt Kickbacks X 15 kneeling Landmine Rotations X 8″ METCON 3 Rounds 30 Toes To Rings 400m Run 20 Pullups 400m Run

1/12/2022-WEDNESDAY WORKOUT

STRENGTH Last Week ohs 5-3-1-5-3-1 *build Thru Each Set *rest 2 Min Btw Sets” METCON Amrap 18 12 Cal Row 2 Stoh (155/105) 14,4,16,6…etc

1/11/2022-TUESDAY WORKOUT

STRENGTH 6 Sets deadlift X1@90-95% rest 2 Min 3 Sets 12 Banded Goodmornings 3 Single Leg Box Jumps/leg” METCON 2 Sets 25 Cal Ab 10 Kb Swings 10 Burpees 10 Kb Swings 10 Burpee 10 Kb Swings 25 Cal Ab rest 8...