12/9/2019-MONDAY WORKOUT

STRENGTH Front Squats 6 Sets (building) 1 Front Squats METCON E3mom X 6 Sets 10 Front Squats (115/75) 10 T2b 10 Hang Power Cleans 10 Burpees Over Bar

12/6/2019-FRIDAY WORKOUT

STRENGTH E2MOMX 3 hi Hang Squat Snatch X 3 (light Weight)(increase) snatch Complex build To A Max snatch + Low Hang + Drop And Reset Snatch + Ohs METCON 100 Ohs (75/55) emom = 6 Burpees *start With Burpees BONUS 30-20-10 row Cals 1 Min Plank...

12/5/2019-THURSDAY WORKOUT

STRENGTH a1. Deficit Reverse Lunge (bb On Back) X 6-8 (no Tempo) a2. Barbell Bent Row X 6-8 x4 Sets Rest 2:30 Bt Sets METCON 8 Rounds For Time 8/6 Cal Ab 7 T2b 6 Dl (225/155)

12/4/2019-WEDNESDAY WORKOUT

STRENGTH E3mom X 4 Sets build To A 4rm Push Jerk with The 4rm From Above 3×3 Split Jerks With :3 Pause In Catch METCON AMRAP 14 70 Air Squats 60 Pushups 50 Db Snatches 40 Box Jumps (24/20) 30 Hspu 20 Stoh (155/105) 100...

12/3/2019-TUESDAY WORKOUT

EMOM X 12 a1. Strict Ring Dips X 6-12 (use Weight If Needed) a2. Prone Straight Arm Rear Delt Flys X 12-15 x 4 Sets METCON 21-15-9 Hang Power Clean (135/95) Lateral BB Burpees