2/21/2020-FRIDAY WORKOUT

STRENGTH EMOMX 10 1 Deadlift *build To A Heavy Single For The Day METCON 21-15-9 dl (275/185) wallball (20/14) at The 10 Min Mark 30/20 Cal Ab For Time

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2/19/2020-WEDNESDAY WORKOUT

STRENGTH Build To A Max Ohs From The Rack for The Day METCON "The Millie” 20-30-40-50 - Burpees Over Bar 100-80-60-40 - Doubles 200m Run After Each Set so Example 20 Burpees 100 Doubles 200m Run ....etc"

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2/17/2020-MONDAY WORKOUT

STRENGTH Build To A Heavy Single squat Clean And Jerk For The Day emom X 10 Sets" METCON "isabel"-30 Snatches(135/95) rest 2 Min "grace"-30 C&J(135/95) "

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2/14/2020-FRIDAY WORKOUT

STRENGTH DEFICIT DEADLIFT E:90 X 8 SETS 3 BANDED SPEED DL *KEEP WEIGHT BETWEEN 50-60% OF MAX *SPEED IS FOCUS HERE METCON 20-15-10-5 CAL AB CAL ROW DEADLIFTS (185/125) REST AS NEEDED 50 UB RUSSIAN KB SWINGS *YOU CHOOSE WEIGHT

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2/13/2020-THURSDAY WORKOUT

STRENGTH A1. INCLINE BARBELL BENCH PRESS X 2-4 (BUILD) (ALL SETS HEAVIER THAN 2 WEEKS AGO) A2. MAX STRICT C2B PULLUPS X 4 SETS THEN AMRAP 5 MAX STRICT PULLUPS *CANNOT DO A SINGLE AND CANNOT DROP FROM THE TOP METCON OFF THE CLOCK 5 SETS TGU X 6 HEAVY SINGLE ARM FARMERS...

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2/12/2020-WEDNESDAY WORKOUT

STRENGTH BUILD TO A HEAVY SINGLE BEHIND THE NECK SNATCH GRIP PUSH PRESS IN 8 MIN MUST HAVE A :1 PAUSE AT TOP AND :3 ECCENTRIC AFTER 8 MIN 5 MIN PRACTICE SNATCH BALANCE DOUBLES METCON 4 SETS EACH FOR TIME 200M RUN 10 UB POWER SNATCH (135/95) *MUST BE UB *REST 2...

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2/11/2020-TUESDAY WORKOUT

METCON EMOM X 39 - 1 = 15/12 CAL AB 2 = 15/12 CAL ROW 3 = 10-15 BURPEES STRENGTH 3 SETS BANDED DEAD BUG X 20/LEG RIGHT INTO 12-15 T2B REST AS NEEDED

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