1/20/2020-MONDAY WORKOUT

STRENGTH Squat Clean And Jerk 1.1.1.1 X 4 Sets @65%-70% (can Build Between Those Percents) *rest :10 Bt Lifts And 2:00 Bt Sets   METCON For Time 30 Hspu 50 T2b 70 Stoh (95/65) 150 Doubles 2k Row

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1/17/2020-FRIDAY WORKOUT

STRENGTH Deficit Deadlift (on 45# Plates) e3mom X 6 Sets 4 Deadlifts @21x1 (build) *quality Reps *make Sure There Is :1 Squeeze At Top dl (6/4/2/5/3/1/max) METCON AMRAP 3 6 Air Squat Box Jumps 6 Russian Kb Swings rest :90 AMRAP 3 6 Deadlifts 6 Front Rack Lunges...

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1/16/2020-THURSDAY WORKOUT

STRENGTH a1. Barbell Incline Press X 6-8 a2. Strict Pronated Pullups X Me x 4 Sets *use a weight For 6-8 Reps UB METCON 10-1 DB or KB Thruster(50/35) Abmat sit-ups Assault bike calories  

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1/15/2020-WEDNESDAY WORKOUT

E3mom X 4 Sets behind The Neck Snatch Grip Push Press X 4 @3331 *after Last Set accumulate 50 Banded Face Pulls For Time 1k Run/Row then 20 Rounds 6 Wallballs 4 Burpees 1 Snatch (155/105) *if you want to scale up make sure you can confidently hit weight.

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1/14/2020-TUESDAY WORKOUT

METCON EMOMX 18 1 = Choose Number Of Ab Cals 2 = Choose Number Of Row Cals 3 = :40 Ring Plank *cals Should Take Bt :40-:50 Each Rd Rest as needed after Metcon 50 C2b Pullups *ub Sets Of 5-10 *depending on skill level STRENGTH 3 Sets 40 Russian Twist 15...

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1/13/2020-MONDAY WORKOUT

STRENGTH KB Front rack front squats x 6 Sets @5331 (note higher than week 1) *4 High Box Jumps After Each Set METCON AMRAP 18 10 T2b 12 Sa Db/kb Hang Clean And Jerk (50/35) 30 Doubles

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1/10/2020-FRIDAY WORKOUT

STRENGTH Deficit Deadlift e3mom X 4 Sets 6 Deadlifts @31x1 (build) *quality reps *not tng *make sure there Is :1 squeeze at top of dl (6/4/2/5/3/1/max) METCON 10 Rounds 2 M/U 4 Devil Press(50/35) 12 Wallballs 30 Doubles *rest 1 Min *25 min cap

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