Warm-Up: Min 0:00-8:00
2 Rounds
20 KB/DB Hang Snatch
200m Row
3 wall walks
Strength: Min 12:00-35:00
Push Press
A. 10 Min to Build to Heavy Double
Rest 3 Min
B. Then 1 Rep (at A weight) every :60 for 10:00
MetCon: Min 40:00-56:00
E4MOM 16:00
15 Deadlift 225/155
15/12 Calorie Row
15 Lateral Burpees Over Barbell
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Saturday 200321
Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 800/600m Row 20 Kang Squats w/ Empty Bar Strength: 12-24 Back Squat E3MOM 12:00 Complete 10 Reps increase weight across sets Me...
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Warm-Up: 0-10 3 Rounds 500m Row 12 KB Taters 12 Strict Pull-Ups Strength: 20-30 Deadlift 10:00 to establish a 10RM MetCon: 45-70 AMRAP 25:00...
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