WORKOUT OF THE DAY

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…

Strict Press 3 Sets of 1 at 89% Metcon 15-12-9 Hang Power Cleans (155/105) 200 Meter Run Push Jerks (155/105)…

Row 100/75 Calorie 30 Box Jumps (24/20) 30 Jumping Pull Ups 30 Kettle Bell Swings (35/26) 30 Lunges 30 Knees…

HAPPY THANKSGIVING! Deadlift 3 Sets of 2 @86% Metcon – Countdown to Turkey Day! 4 Rounds 15/12 Calorie Row 9…

Back Squat 3 Sets of 2 @86% Metcon 1-10 Devil Cleans (50/35)’s 30 Double Under

GYM CLOSE THURSDAY AND FRIDAY 28/29 Strict Press 3 Sets of 2 Strict Press @ 86% Metcon Amrap 20:00 9…

Metcon Run 400 Meters Then: 5 rounds 10 Toes to Bar 10 Box Jump Overs Then: 400 Meter Run

Back Squat 3 sets – 3 Back Squats @82% Metcon Buy in: 1000/900 Meter Row Then 100 Wall Balls (20/14)…