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Workout of the Day 12.11.19

Workout of the Day 12.11.19

Warm Up Every 3mins x 5 200m Row 30sec Couch Stretch/Leg 20 Mountain Climbers Strength A. Front Squat + Back Squat 4 x 3+6 *For your Squat complex perform all sets @ 95% of your 1rm Front Squat. Metcon For Time (16min Cap) 21-18-15-12-9 Deadlift #135/95 Pull Up Double...

Workout of the Day 12.10.19

Workout of the Day 12.10.19

Warm Up 2x 400m Run 30 PVC Pass Throughs 12 Quadruped Thoracic Rotation w/ Hip Abduction/Side 12 Serratus Walks Strength Push Jerk A. 6x3 @ 95%  B. 5x1 @ 100% *For your Push Jerk all percentages are based on your 1rm Push Press. Metcon Death By HR Push Up Power Snatch...

Workout of the Day 12.9.19

Workout of the Day 12.9.19

Warm Up 15min EMOM Min 1 - 150m Row Min 2 - 8 Hamstring Leg Left/Leg Min 3 - 8 SL Glute Bridges/Leg Strength A. Sumo DL 6x5 *For your Sumo DL make all sets heavy.  Metcon For Time (18min Cap) 4x 2 Rope Climb 20 WB #20/14 20...

Workout of the Day 12.6.19

Workout of the Day 12.6.19

Warm Up 3x 40 Mountain Climbers 8 Ankle Rocks/ Leg 8 Air Squat w/ Elevated Heel 30sec Lat Foam Roll/Lat Strength Overhead Squats A. 3x5 @ 85%  B. 5x1 @ 85-90% C. 3x5 @ 85% Metcon 12min EMOM Min 1 - 6 Power Snatch #95/65 Min 2 - 20 Russian KBS...