10/17/2019-THURSDAY WORKOUT

STRENGTH 500m Row X 6 rest :90 *goal is to have same time each set 21-15-9 Bench Press (155/105) HSPU   *do Strict If You Can Do The 21s In 3/4 Sets or Start Strict And Switch To Kip”

10/16/2019-WEDNESDAY WORKOUT

STRENGTH EMOM X 12 1 = Push Press X 3 Ahap All 6 Sets 2 = Hollow Rocks X :30 METCON AMRAP 10 10/7 Cal Ab 20 ALT DB Snatches(50/35) 30 Doubles  ...

10/15/2019-TUESDAY WORKOUT

STRENGTH Emom X 12 All At 75% 1 = 2 Front Squats 2 = 4 Back Squats METCON 10-1 Thrusters (95/65) Lateral Burpees T2b...

10/14/2019-MONDAY WORKOUT

STRENGTH EMOM X 5 *choose a number of strict pull-ups @ 7 Min Mark Max Pullups (can Kip) – 1 Set METCON AMRAP 12 20 Russian Kb Swings (70/53) 20 Pushups *keep Pushups To 2-3 Sets *drop to knees if doing...