11/27/2019-WEDNESDAY WORKOUT

STRENGTH E3mom X 4 Sets build To A 4rm Push Press with The 4rm From Above 3x3 Split Jerks With :3 Pause In Catch METCON 500-400-300-200-100m Row 10-8-6-4-2- Stoh (heavy but Ub)

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11/26/2019-TUESDAY WORKOUT

STRENGTH a1. Close Grip Bench X 6-8 a2. Wide Grip Pronated Pullups X Me In :30 (use Strict Band) x 4 Sets METCON 400m Run 150 Doubles 400m Run 120 Air Squats 400m Run 100 Situps 400m Run 80 Box Stepups 400m Run

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11/25/2019-MONDAY WORKOUT

STRENGTH Front Squats 6 Sets (building) 2 Front Squats @2111 METCON Amrap 12 8 Burpees 4 Thrusters 8 C2b Pull-ups 4 Thrusters (95/65) *c2b Should Be Ub Or 1 Set If Not Switch To Pull-ups

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11/22/2019-FRIDAY WORKOUT

STRENGTH E2mom X 3 Hi Hang Squat Snatch X 3 (light weight)(increase) Snatch Complex Build To A Max Snatch + Low Hang + Hang + Drop And Reset Snatch + Hang Snatch + Ohs METCON E3mom X 7 Sets 13/10 Cal Ab 4 Mu 15 Russian Kb Swings

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11/21/2019-THURSDAY WORKOUT

a1. Deficit Reverse Lunge X 8-10 (no Tempo) a2. Barbell Bent Row X 8-10 x4 Sets Rest 2:30 Bt Sets EMOM X 20 1 = 3 Squat Cleans (60-65% Across) 2 = 3 High Box Jumps

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11/19/2019-WEDNESDAY WORKOUT

STRENGTH E3mom X 4 Sets build To A 4rm Push Jerk with the 4rm from above 3x3 Split Jerks With :3 Pause In Catch METCON 10 Rounds For Time 10 Sa Kb Push Press (70.53) 12/10 Cal AB 15 Situps *cannot Use Oppostie Hand At All On Kb Push Press  

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11/19/2019-TUESDAY WORKOUT

STRENGTH EMOMX 12 a1. Strict Ring Dips X 6-12 (use Weight If Needed) a2. Chin Over Bar Hold X :15-:20 (use Vest If Needed)   METCON Amrap 20 250m Row 15 Pushups 12 Pullups 9 Burpees

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11/18/2019-MONDAY WORKOUT

STRENGTH OHS E2mom X 6 Sets 4 Ohs (build)@4321 METCON Amrap 2 X 5 Sets 10 Ub Squat Snatch w Remaining Time max T2b *you can increase Weight But must Be Ub rest :90 Bt Each Round

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11/15/2019-FRIDAY WORKOUT

STRENGTH E2mom X 3 Hi Hang Squat Snatch X 3 (light weight then increase-work technique) Snatch Complex Build To A Max snatch + Low Hang + Knee + Hang + Drop And Reset Snatch METCON 5  Rounds 400m Run 15 C2b Pullups  

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