10 Rounds For Quality & Time 12 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 60% *Every set of each movement need to be unbroken. Then…. Every 5:00 x 3 Sets 9 Burpees 3 Shuttle Runs -Down/Back 6 KB Cleans @ 53/35 3 Shuttle Runs 9 Burpees
Back Squat (5 x 10) Every 2:00 x 5 (week 2 of 4) 10 Back squats Then….. 2 Rounds For Time: 250/200m Row 12 Toe to Bar 18 Wallballs 32 Double unders 18 Wallballs 12 Toe to Bar 250/200m row rest 1:00 between rounds
For Time: Buy In 20 Barbell Lunges into… 2 Rounds: 21 Pull ups 15 thrusters 9 Cal bike into.. Cash out: 20 Barbell lunges
Rowing Golf!!! then.. EMOM 10 30 Double unders (45 singles) 3 Hang Power cleans Then… 10 Rounds For Time: 3 Power Snatch 4 Overhead Squats 5 Box Jump Overs
Strength WOD. Week 1/3 12 Rounds For Quality & Time 8Farmer Hold Step Back Lunges @ 2×50/2×35 3 Deadlifts @ 70%-75% Then… For Reps: 12:00 AMRAP 3 Wall Walks 9 Toes to Bar 12 Alternating Dumbbell Snatch
30 Min AMRAP 300/250m Row 5 Pull Ups 10 Push Ups 15 Air Squats 12 Shuttle runs
12 Rounds For Quality & Time 10 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 55% *Each set to be completed unbroken Then… Every 2:00 x 8 Sets, Alternating Stations Station 1: 18/14 Cal Row Station 2: 18/13 Cal Bike Primary Objective: Maintain consistent times across all eight sets
Back Squat 10 reps Every 2:00 x 6 (week 1 of 4) Goal is to be about 60-65% of your 1rm, this should feel on lighter side today to adjust to the volume and gauge soreness After 4 weeks of 10s we will progress to 6s in the cycle. Then… 12 Min AMRAP 2 Hang…
For Quality: 3 Sets: 16 Alternating Kettlebell Gorilla Rows 20 Plank Dumbbell Pull Throughs Then.. For Time: 30-25-20-15-10-5 Row *At the end of each round including the final round, complete 6 Toe to bar/Muscle ups
Power Snatch Every 2:00 x 5 Sets 1.1.1.1 *Rest 10s b/t reps Then…. 2 Rounds For Time 20 Double Unders /30 Single Unders) 25 Deadlifts 20 Double Unders 20 Shoulder to Overhead 20 Double Unders 15 Front Squats 20 Double Unders 10 Clean and Jerks
