Workout of the Day

"A.snatch Cp Work 2.2.2.2 X 4 Sets rest :9 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm *goal Is Same Weight 2 Weeks Ago Or Very Smll Increase Wnt Weight Moving With Speed - 5 Min To Warmup To Working Weight - Each Set Should Take Approx 3:30" "Amrap 10 8 Bbjo (24/20) 8...

STRENGTH A. STAGGER STANCE SUITCASE DB RDLS X 8-12/LEG (FRONT LEG STRAIGHT/BACK KNEE BENT) X 4 SETS *REST 1 MIN BTW LEGS AND 2 MIN BTW SETS METCON 10-8-6-4-2 - HANG SQUAT SNATCH (155/105) MU  

METCON 100 CAL ECHO BIKE 100 DOUBLE 100 CAL SKI 100 SITUPS 1 MILE RUN  

STRENGTH A1. ARNOLD PRESS X 8-12 A2. FLAT CHEST FLYS X 20 (LIGHT) (PAUSE AT FULL STRETCH) X 4 SETS E4MOM X 4 SETS" METCON AMRAP 20 MIN 15/12 CAL ROW 12 WALLBALLS 12 T2B

STRENGTH A.clean And Jerk Cp Work 2.2.2.2 X 4 Sets rest :12 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm - 5 MIN TO WARMUP TO WORKING WEIGHT - EACH SET SHOULD TAKE APPROX 3:30 METCON 5 ROUNDS FOR TIME: 400M RUN 18 BURPEE BOX JUMP OVER (24/20) "

STRENGTH A1. Wide Stance BS X 15 X 4 Sets @22x1 (go As Wide As You Can While Keeping Depth) a2. ME Pullups x 4 Sets (if You Can Hold For Atleast :15 Use Weight) *E4MOM START A NEW SET METCON "3 MIN ON 3 MIN OFF X 5 SETS 50 DOUBLES 12 DB KB FR WALKING LUNGE STEPS...

Come back on Monday to see a whole new gym! We’ll be closed on Saturday for renovation👏👏