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Workout 7.2.20

A. 3 Rounds:  8 DB Arnold Press@ Tempo 32X1 10 DB Pullovers 8 Banded Pallof Press Each Side B. 3 Rounds- CAP 18: 30/25 Cal

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Workout 7.1.20

A. 3 Rounds:  7 Front Squats + 13 Back Squats (65% of Front Squat Across All Sets)  *5% Heavier this week. Reps will decrease next

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Workout 6.30.20

A. 10 Min:  Scaled: 3x :20-:30 HS Hold OR 10 HS Negatives Rx: 3x Max Rep HSPU with 2 Sec Pause at the Top of

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Workout 6.29.20

A. Every 1:30 for 5 Rounds:  2 Squat Clean & Jerk @70-75% (Reset each rep) B. For Time- CAP 15:  400 Meter Run 15 Thrusters

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Workout 6.26.20

A. 15 Min Find 5RM Touch & Go Power Clean B. 5 Rounds- CAP 12:  50 Double Unders 12 Hang Power Snatch 10 Pull Ups

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Workout 6.25.20

A. 3 Rounds:  8 D Bench Press @ Tempo 32X1 10 DB Seated OH Tricep Extension 15 Banded Hamstring Curls (Each Leg) B. 21-15-9 Deadlift 

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Workout 6.24.20

A. 3 Rounds:  7 Front Squats + 13 Back Squats (60% of Front Squat Across All Sets)  B. 3 Rounds- CAP 14:  500/450 Meter Row

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Workout 6.23.20

A. EMOM 6:  Scaled: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions Rx: 1-3 Kipping Ring MU Comp: 1-2 Strict Ring MU B. Strength

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Workout 6.22.20

A. 6×3 Squat Snatch @70-75% B. For Time- CAP 15 20 Burpee Box Jump Overs 24/20” 40 Alt. DB Snatch  20 Burpee Box Jump Overs

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