Workout of the Day

METCON Amrap 35 6 Cal Row 6 T2B 6 BBJ (24/20) 200m Run *add 1 rep each round to row, t2b and burpee box jump

STRENGTH A1. Strict BB Press X 6-8 - a2. Banded Face Pulls A3. Tricep press downs x 15-20 x 4 Sets e4mom X 4 Sets METCON "Emom x 24 1 = 15/12 cal Ski 2 = 10 Push press (135/95) 3 - :45 Dball bear Hug walk 4 = Rest * push press should be Ub reps"

STRENGTH "A.clean And Jerk Cp Work 2.2.2.2 X 4 Sets rest :9 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm - 5 MIN TO WARMUP TO WORKING WEIGHT - EACH SET SHOULD TAKE APPROX 3:30 METCON 21-15-9 Hang Squat Clean (135/95) Cal Row *Hang squat clean weight should be a weight...

STRENGTH A1. HIP THRUSTS X 10 X 4 Sets @20X2 a2. Me PRONATED Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use Weight) METCON "800M Run 30 Ring Mu 800M run

STRENGTH Both Feet Elevated Split Squats x 6/leg (rest 1 Min Btw Legs And 3 Min Btw Sets) *choose A Height Where Back Knee Will Touch Ground Each Rep X 4 Sets *goal Is To Increse Weight From 4 Weeks Ago Across The Board METCON 3 Rounds 18 Reverse Lunges (50/35) 15...

METCON "E10 Min Start A New Set *these Should Tke Between 5-8 Min Per *scale To 15-12-9 If Taking More Than 8 21-15-9 cal Ski cal Row rest 2 Min 21-15-9 cal Row cal Ab rest 2 Min 21-15-9 cal Ab 42-30-18 doubles rest 2 Min 42-30-18 doubles 21-15-9...

STRENGTH A1. Incline Db Press X 10-12 - Pause At Full Stretc a2. Powell Raise X 10-12/arm x 4 Sets e4mom X 4 Sets METCON "Emom X 20 1 = 6 Dball Over Shoulder (heavy) 2 = 15 Wallballs (ub) 3 = 5 Wall Walks (quick Reps) 4 = Rest