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Workout of the Day

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9/29/2022-THURSDAY WORKOUT

STRENGTH a1. Deadlifts 8-6-4-2-1(Go by feel) a2. Strict Box Dips X Me (0 Rir) x 5 Sets ex 8 Deadlifts me Dips rest As Needed 6 Deadlifts (increase Weight) me Dips rest As Needed...etc METCON 30-20-10-5 Weighted Situps Russian Twists Seconds L sit *after Each Set 100ft...

9/28/2022-WEDNESDAY WORKOUT

STRENGTH 10,9,8,7,6…1 *weakness Choice 1 *weakness Choice 2 *this Is Not Supposed to be hard(practice)-10 min cap METCON Amrap 15 4 Muscleups 1 Rope Climb 20 Russian Kb Swing 200m Run *sub C2b Pullups For Mu

9/27/2022-TUESDAY WORKOUT

STRENGTH A1.front Rack Reverse Lunge X 10 Total Steps In Place a2. Powell Raise X 10/arm x 4 Sets METCON 30-20-10 ab Cals doubles heavy Wallballs rest 1 Min 3 Rounds 100 Doubles 20 Db Snatch (50/35)

9/23/2022-FRIDAY WORKOUT

STRENGTH Front Squat 5x3 @85% Of 1rm *rest 2:30 Btw Sets" METCON 3 Min Amrap 6 Cal Ab 8 Front Squats (95/65) 1 Min Rest 4 Min Amrap 6 Cal Ab 8 Back Squats (135/95) rest 1 Min 5 Min Amrap 6 Cal Ab 8 Pullups rest 1 Min 6 Min Amrap 6 C2b Pullups 12 Box Jump...

9/22/2022-THURSDAY WORKOUT

a1. Deadlifts 9-7-5-3-1 a2. Strict Box Dips X ME x 5 Sets ex 9 Deadlifts me Dips rest As Needed 7 Deadlifts (increase Weight) me Dips rest As Needed...etc METCON 30-20-10-5 Bench Press (155/105) Strict Chinup *goal For Bench Is Close To Ub As Poss

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