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Workout of the Day

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12/6/2021-MONDAY WORKOUT

STRENGTH 3 Sets a1. 20 Steps Total Back Rack (heavy) *alt Legs (build) a2. 1/2 Kneeling Paloff Press X 15/side METCON "White" 5 Rounds For Time 3 Rope Climbs 10 T2b 21 Back Squats (135/95) 400m Run *30 min Cap

12/3/2021-FRIDAY WORKOUT

STRENGTH Squat Clean + Front Squat X 2 + Jerk drop Reset squat Clean And Jerk e3mom X 5 Sets METCON 5 Rounds 8 Hang Squat Cleans (155/105) 6 Stoh 4 Mu

12/2/2021-THURSDAY WORKOUT

STRENGTH With A Parter Or Rest 1:1 10/7 Cal Ab then *you Choose Number Of Hspu *must Be Ub *must Be Non Stop x 5 Sets METCON 2 Min On 1 Min Off 15/12 Cal Row 50 Du w/remaining Time = Max Kb Hang Snatches (53/35)

12/1/2021-TUESDAY WORKOUT

STRENGTH 4 Sets a1. Wide Stance Back Squats X 6 - Heavier Than Last Week @32x1 a2. Build To 3rm Weighted Pullup @20x2 a3. Db Pullovers X 12-15 METCON 800m Run 40 Goblet Squats 30 C2b Pullups 20 Box Jump Overs x 2 Set *rest 4 Min Bt Sets

11/30/2021-TUESDAY WORKOUT

STRENGTH 3 Sets a1. Deficit Dl X 2-4 @31x1 (not Tng) a2.lateral Raise X 12 a3. Hercules Raise X 12 + :10 Hold At Top *build METCON Amrap 8 2,2,4,4,6,6 burpees t2b

11/28/2021-MONDAY WORKOUT

STRENGTH 3 Sets a1. 20 Steps Total Front Rack Walking (heavy) *alt Legs (build) a2. Weighted Plank Hold X :30 METCON 5 Rounds 6 Hang Power Snatch (135/95) 9 Ohs 12 Cal Row

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