6/13/2019-THURSDAY WORKOUT

STRENGTH Shoulder Work a1. Standing Db Press X 10-12 a2. :30 Oh Hold On Last Rep a3. :15-:30 Top Of Ring Dip Hold x 4 Sets *no Rest Between Reps *2 Min Rest Bt Sets METCON EMOM X 18 1 = 3 Power Cleans + 3 Stoh (155/105) 2 = 15-20 Kb Swings (ub) 3 = :45 Side Plank Hold...

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6/10/2019-MONDAY WORKOUT

STRENGTH From Glute Lab a1. Barbell Hip Thrusts X 15-20 (ahap) (:01 Pause At Top) a2. :20-:30 Sorensen Hold a3. 15 Steps Each Way Banded Walk Lateral x 4 Sets METCON AMRAP 15 30 Doubles 15 Wall-balls 30 Doubles 15 Pull-ups

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6/7/2019-FRIDAY WORKOUT

STRENGTH 10-1 Deadlifts (UB) (5-10# Heavier Than Last Week) Upper Body Pull Of Your Choice (UB) (strict) *10 Min Cap E4mom X 4 Sets 10 Stoh (115/75) 3-5 Ub Muscleups 200m Run 10...

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6/6/2019-THURSDAY WORKOUT

“D Day” STRENGTH 4 Sets - E3mom 3 Power Cleans @70% 4 Single Leg Box Jumps METCON 5 Rounds 3 Tng Heavy Power Cleans rest :30 3 Heavy Bench rest :30 18/12 Cal Ab rest 2 Min  

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6/4/2019-TUESDAY WORKOUT

STRENGTH a1. Turkish Getup X 4 In Row Each Arm a2. Empty Bb Oh Situps a2. :15-:30 Ring Dip Hold At Top x4 SetS METCON For Time "Annie"(50-40-30-20-10 DU/Abmat s/u) right Into 15-25-35 hang Clean + Jerk (95/65) pull-ups *dont scale...

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6/3/2019-MONDAY WORKOUT

STRENGTH 4 Sets Build To A Max Hang Power Snatch X 2 + 4 Ohs (:1 Pause At Bottom) METCON AMRAP 14 21 Wallballs 15/12 Cal Row 9 Dl (225/155)

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