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Every 1:30 for 6 sets: *Set 1 – 6 @ 62% + 5 Tall box jumps *Set 2 – 6 @ 67% + 5 Tall BJ Set 3 – 6 @ 69-72% + 5 Tall BJ into… Set 4: 3- Deadstop deadlifts @ 72-77 % Set 5: 2- Deadstop deadlifts @ 78-85 % Set 5:…

2-3rds 5 Scap pull-ups 6 BB Bradford press 7 BB RDLs 8 Band pull aparts 10 Double or single unders Then… 10 plank up downs 20 cross body mountain climbers 30 shoulder taps Rest :20 X2 Then… Press/Pull. (week 2/6) Complete 1 set every 2:30 x 5 Sets 7 Strict Press 8 Pendlay rows 15…

Every :90 x 6 sets (week 1/6) E – 5/5 Front foot elevated BB Split squats O – 6 No lock out front squats Then… 3 Rounds For Time: 500/400m row 30 RKBS 20 Wall balls 10 Burpees

45 MIN AMRAP 500m Row 10 Strict Chin Ups 10 V-Ups 0.5 Bike 15 BB muscle snatches 15 Tuck Crunches 200m Run 20 Bb thruster 20 Russian Twists w a 45/25# Plate (R+L = 1 rep)

(Week 8 of 12) Bench Press 1 x 3 @ 63% 1 x 2 @ 70% 2 x 5 @ 75% 1 x AMRAP @ 75% Underhand Barbell Rows 5 x 5 (Building) For time: 40/30 Cal row 40 RKBs 40 Air Squats 30/20 Cal row 30 RKBs 30 Push-ups 20/15 Cal row 20 RKBs…

Every 1:30 x 6 sets: 2 Hang power cleans 1 Squat Clean from the ground 1 Jerk *hang on to the bar for the entire complex Then… For Time 12 Power Cleans 24 Toe to Bar (12 MU) 20 Alt Farmers Hold DB Walking Lunge Steps 9 Power Cleans 18 Toe To Bar ( 9…

2:00 Machine 3 rounds: 4 Scap Pull-ups 8/8 banded strict press 4/4 Lunges Then.. For time: 10-8-6-4-2 Strict Pull-up/banded Seated DB Strict Press 50/35 10/7 Cal row between each set — 2-4-6-8-10 Suitcase hold Bulgarian split squat (each leg 2/2…4/4) Single arm DB row (each arm) 10/7 Cal bike between each set Then… 3 Sets…

(Deadlift Week 5/6) Every 1:30 for 6 sets: *Set 1 – 6 reps @ 60% + 5 Tall box jumps *Set 2 – 6 reps @ 65% + 5 Tall box jumps Set 3 – 6 reps @ 67-72% + 5 Tall box jumps into… Set 4-6: 3 Deadstop deadlifts @ 72-77 Then.. WZA Team…

3 Sets For Quality: 10 Side Delt raise 10 Front Delt raise 15+ Bent over flys with light DBs or Plates :30 Sec Side Plank per Side :30 Bike /row Then.. Strength Press/Pull Complete 1 set every 2 Min x 4 Sets: 7 Strict Press 6/6 Alt Gorilla Row 53/35++ 8-12 Band Pull Aparts *Increase…

“10 Min EMOM Odd Min: 3 Front Squats with a 2 Sec Pause in the bottom of each rep Even Min: :45 Sec Bike @ 55-65Rpm Then… Every 3 Min x 5 Rounds 30 Double Unders (45 Singles) 20 Wallballs 10 Deadlifts 185/125. +225/155