WORKOUT OF THE DAY

Weightlifting EMOM 12:00 Odd Minutes – 2 Power Cleans + 2 Front Squats + 1 Jerk Even Minutes – 3…

Weightlfting Deadlift Set 1 – 8 @ 50% Set 2 – 6 @ 60% Set 3 – 4 @ 70%…

Weightlifting 15 Minutes to find heavy Push Jerk Set 1 – 3 @60% Set 2 – 2 @ 70% Set…

Weightlifting Meton 20-18-16-14-12-10-8-6-4-2 Burpees with 200 Meter Run between each round

Weightlfting Metcon 1200 Meter Row Then: 16 Rounds 8 Toes to Bar 8 Burpee Box Jump Overs Then: 47 Goblet…

Weightlifting Metcon 3 Rounds 800 Meter Run 30 GHD Hip and Back Extensions

Weightlifting 4 Rounds – 10 Reps of each DB Bench Press One Arm DB Row (R&L) DB Lateral Raises DB…

Weightlifing 3 Sets 5 Back Squat (85%) Deadlift (85%) Work on Overhead Squat form – build up in weight if…

Labor Day Hero Wod Hot Shots 6 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400…

Weightlifting 3 Minute BIke 3 x 5 Front Squat (60/70%) 3 x 5 Push Press – Moderate Weight Then: 3…

Weightlifting Every 2 Minutes x 6 sets Bench Press 5×5 @ 80% Then: Ring Rows for remaining time Metcon Buy…

Weightlifting Power Clean 3×3 – Build up in weight Front Squat 3×3 – Build up in weight Push Jerk 3×3…