WORKOUT OF THE DAY

Bench Press 3 sets of 1 @ 89% Metcon 45 Front Squats (155/105) 45 Pull Ups (or your choice) Then:…

Front Squat 3×2 @86% Metcon 1000 Meter Run 50 Sit Ups 25 Push Ups 800 Meter Run 40 Sit Ups…

Sumo Deadlift 3×2 @ 86% Metcon 30-24-18-12-6 Calorie Row 15-12-9-6-3 Hang Squat Clean (155/105)

I have posted the workouts for the whole week since the 830am class will be running without Rachael. I am…

Front Squat 3 x 3 @ 82% (Should have numbers from last week) Metcon 1 Round 30/24 Echo (assault 38/30)…

Sumo Deadlift 3 x 3 @ 82% (should have numbers from last week) Metcon 1000/900 Meter Row 150 Double Unders…

Bench Press 3 x 3 BP @ 82% Metcon On the 1:30 x 10 Sets 5 Strict Press (or alternate)…

Front Squats 3 Sets of 5 @ 78% Metcon 3 Rounds for Time 150-100-50 Double Unders 12 Power Cleans (185/135)…

Sumo Deadlift 3 Sets of 5 @ 78% Metcon 50 Pull-ups (or your version) 400 Meter Run 32 Double Dumbell…

Bench Press 3 sets of 5 @78% Metcon 5 Rounds for Time 15/12 Echo Bike 9 Burpee Box Jumps

Back Squat 3 Sets of 1 @ 89% Metcon 1200-900-600-300 Row 120-90-60-30 Double Unders 12-9-6-3 Double DB Hang Snatches (50/35)

Deadlift 3 Sets of 1 @ 89% 1 Round 24 Pull Ups 24 Double DB Squats (50/35) 14 Calorie Bike…