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Workout of the Day

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3/5/2021-FRIDAY WORKOUT

STRENGTH BUILD TO A MAX E4MOM X 4 SETS CLEAN PULL + HANG POWER CLEAN METCON 3 ROUNDS 21 HANG POWER CLEAN (115/75) 18 PULLUPS 12 RING DIPS

3/4/2021-THURSDAY WORKOUT

STRENGTH E2MOM X 6 SETS BUILD TO A HEAVY SQUAT SNATCH + OHS FOR DAY THEN: HANG SNATCH PULL 3X2 @115% OF MAX SNATCH METCON 2K ROW FOR TIME E2MOM INCLUDING 0 = 15 T2B *REPEAT WORKOUT

3/3/2021-WEDNESDAY WORKOUT

STRENGTH 500M ROW X 8 REST 1:00 BT ROWS AFTER LAST ROW 10 MIN TO BUILD TO A HEAVY POWER CLEAN + JERK FOR DAY OPEN PRACTICE

3/2/2021-TUESDAY WORKOUT

STRENGTH 10-1 @80% EFFORT SA DB STRICT PRESS (UB WEIGHT) DOUBLES METCON 5 ROUNDS 10 PUSH JERKS 10 BAR FACING BURPEES R:1:00 BT RDS RD 1 - 95/65 115/75 135/95 165/115 185/125

3/1/2021-MONDAY WORKOUT

STRENGTH 4 SETS A1. BUILD TO A HEAVY 2 BACK SQUATS FOR THE DAY @30X1 A2. WEIGHTED PULLUP X 4-6 X 4 SETS METCON 5 SETS EACH FOR TIME 12 PULLUPS (C2B IF CAN GO UB) 10 FRONT SQUATS (185/125) 200M RUN *REST 2 MIN

2/26/2021-FRIDAY WORKOUT

STRENGTH BUILD TO A MAX E4MOM X 4 SETS POWER CLEAN + 1"" OFF FLOOR CLEAN METCON 30/24 CAL ROW 15 BBJO (24/20) 5 ROUNDS FOR TIME

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