Tuesday, June 4th

Posted June 3, 2019 by Dan Broughton & filed under Workout of the Day.

Strength:

DELOAD – Power Clean 5×3 @ 50%

WOD:

AMRAP 7 –
8 Thrusters 75/55
12 pull ups

Extra Credit:

*Optional Core* – Accumulate 30 lying leg raises
with a med ball

Friday, December 1st

***Reminder, Bros and Bourbon at 5pm on Strong Side!***

4×4 Overhead Squat 3 second negative, 3 second pause, build from 50% of 1RM Squat Snatch or OH squat

Squats should not be super heavy,
working on positioning and mobility.

For time: 12 min cap
5 wall walks | As high as possible | Box Around the worlds
10 DB Push Press 40/25 | 30/20 | 20/10
15 DB Front Squats 40/25
30 DB Deadlifts 40/25
15 DB Front Squats 40/25
10 DB Push Press 40/25
5 Wall Walks

Workout – one time through this pyramid with a lighter set of DBs. Lets try to go unbroken on each individual movement except the DLs to preserve some grip.