8/19/2019-TUESDAY WORKOUT

STRENGTH EMOM X 12 min 1 = Deadlift X 8@60% min 2 = Banded Pull Aparts X 15 min 3 = L-sit X :15-:30 METCON E3mom X 8 Rounds 12/8 Cal Ab 12 T2b 2 Power Snatches *must increase snatch wt. ea. round *score is slowest Rd and highest...

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8/19/2019-MONDAY WORKOUT

STRENGTH 4 Sets 200m Run :30 ME strict pull-ups rest 1 Min ext Db Rotation X 12 rest 1 Min METCON AMRAP 6 rest 1 Min AMRAP 5 rest 1 Min AMRAP 4 6 Front Squats 6 C2b Pull-ups 6 Stoh (135/95) 6 C2b  Pull-ups  

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8/16/2019-FRIDAY WORKOUT

STRENGTH Back Squat e:90 X 10 Sets build to a heavy single Emom X 8 (same min) 8/6 Cal Row 10 Db Snatch (50/35) rest 3 Min emom X 8 (same min) 8/6 Cal Ab 8 Db Power Cleans...

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8/15/2019-THURSDAY WORKOUT

STRENGTH Back Work a1. Kb Gorilla Row X 10/arm a2. Flex Arm Hang X :15-:30 (if :30 Is Easy Use Weight) a3. Sumo Stance Kb Rdl X 10 @31x1 x 3 Sets AMRAP 30 400m Run 10 Bench Press (135/95) 50 Doubles 20 Russian Kb Swings 2 Rope Climbs *legless if you’re...

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8/14/2019-WEDNESDAY WORKOUT

STRENGTH 5 Min Easy Build To Heavy 2 Sotts Press rest 1 Min 5 Min Build To Heavy 3 BTN Snatch Grip strict press rest 1 Min 5 Min Build To Heavy 1rm Ohs METCON AMRAP 12 8 Front Rack Lunges (115/75) 8 Wallballs e2mom Including 0 = 6 Burpees  ...

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8/13/2019-TUESDAY WORKOUT

STRENGTH E:90 X 5 Sets build to a heavy trip power clean AMRAP 14 250m Row 5 Hang Power Cleans (135/95) 15 T2b *scale up but be able to go UB on...

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8/12/2019-MONDAY WORKOUT

STRENGTH 5 Sets 2x Close Grip Bench (build) immediately Into ME Weighted Ring Dips rest 2 Min METCON E5mom X 5 Sets 15 Thrusters 400m Run 15 Pullups *goal Is To Go Hard Every Round *goal Is :10 of first round *if you can do pull-ups UB, do C2B

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