Workout of the Day

STRENGTH "DEADLIFTS *BUILD TO A HEAVY SINGLE IN 10 MIN * WE WILL BEGIN A LONG DL CYCLE SWITCHING BETWEEN GOODMORNINGS/RDLS/DEFICIT DL *IF A CLIENT HAS POOR MOBILITY DONT LET THEM PULL FROM DEFICIT" METCON "AMRAP 25 10 CAL BIKE 5 HANG POWER SNATCH 10 BURPEES 5 HANG...

STRENGTH A. 9-7-5-3-1 strict Barbell PUSH PRESS rest 2 Min After Each Set" METCON 5 SETS 400M RUN(ROW IF WX BAD) 6 WALL WALKS 4 ROPE CLIMBS *REST WALK 2 MIN

STRENGTH E:90 X 6 SETS 3 HANG POWER CLEANS *KEEP EXPLOSIVE AND TECH ON POINT THEN 5 SETS ME CHINUPS 50FT SA DB OH WALKING ONLY REST AS NEEDED METCON 21-15-9 HANG CLEAN AND JERKS (95/65) BACK RACK WALKING LUNGE STEPS RIGHT INTO 30 CLEAN AND JERKS FOR TIME *EVERY DROP =...

STRENGTH 30-20-10 CAL ROW 10-20-30 CAL ROW *REST :30 AFTER EACH ALL ROWS :1-:3 FASTER THAN 100 CAL ROW TIME" 10 ROUNDS 200M RUN 10 T2B

STRENGTH HI HANG SQUAT SNATCH 5 SETS X 3 REPS *if Grip Is Issue Use Straps *ALL HEAVIER THAN 5RM METCON 3 SETS (E9MOM) 12/9 CAL AB 10 FRONT SQUATS (185/125) 75 DOUBLES

Join us for another fun Saturday workout 830-930am open gym 10am WOD

STRENGTH 20 CAL ROW X 6 *ALL ROWS @ :2-:4 FASTER THAN 100 CAL ROW PACE *REST 1 MIN BTW SETS" METCON FOR TIME: 5 MUSCLEUPS 100 DOUBLES 15 OHS (135/95) 5 MUSCLEUPS 100 DOUBLES 15 OHS