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:60 sec Bike into 2 rounds: 6 lunges 6 air squats 6 Sit Ups 6 Single DB Bicep Curls 6 Ring rows :10 Sec Dead Hang From 32:00 AMRAP: 40/30 Cal bike 20 Sit-ups 20 Renegade rows 20 Push-ups on DBs 20 BB Curls 20 BB strict press 20 Air squats 20 Lunges 10 Strict…

EMOM x 10 Sets: (Week 6 of 6) Even: 5 Deadlift lift offs to blow the knee + 1 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 55-60% Odd – 8/8 Deficit Curtsy lunge (off a 45 lb…

3 Rounds :20 sec bike 3 down ups 6/6 Single DB Bench Press 10 Calf Raises 12 Banded straight arm Pull Downs Then.. EMOM: 12 (week 2) Min 1 – 12 DB bench press Min 2 – 10 DB lat pull Overs Min 3 – 6/6 DB Bent over rows Then… 5 Rounds For Time…

8:00 EMOM Even – 10/7 Cal bike Odd – 5 Hang power snatch above the knee Then… 9/11/2001 Tribute WOD 22 Min AMRAP for 22nd Anniversary 9 Toes to bar/ Sit Ups 11 Wallballs 200m Run 01 Rope Climb / 3 chin up 22 Min is a LONG workout — this workout is to remember…

10:00 EMOM odd – 12/9 Cal row or 12/9 Cal Bike Even – 8-10 BB curls + AMRAP Tuck Crunch until the :50 Sec Mark Then… AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Step up 15 Burpees 9 Pull-Ups

Bench Press (Week 2 of 12) A1) Bench Press 1 x 5 @ 51% 1 x 5 @ 58% 2 x 10 @ 63% 1 x AMRAP @ 63% A2) Underhand Barbell Rows 5 x 5 Build Then… 16 min AMRAP: 20 front rack BB lunges 20 pushups 400m run 20 Shoulder to OH 75/55…

Front Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 5 @ 57% 3 @ 67% 2 @ 77% Set 2: 3:30 – 7:00 3 @ 75% 2 @ 80% 1 @ 82% Set 3: 7:00 – 10:30 2 @ 80% 1 @ 83% 1 @ 88%+ Then… 10 rounds for time:…

2 Supersets: :10 Sec Hollow Hold :10 Sec tuck Crunch :10 Sec Superman hold Then.. For Total Time: 3 Rounds: 20 Cal Row 10 Alt Renegade Rows 20 Walking Lunges 2 Rounds: 30 Double Unders or 60 SIngle UNders 30 Single Arm DB STOH (15 per arm) 30 RUssian Twists with DB 1 Round: 50…

EMOM: 12 Min 1 – 10 DB bench press Min 2 – 8 DB lat pull Overs Min 3 – 6/6 DB Bent over rows Then.. 2:00 work/1:00 rest x 4 36 Double unders (54 Singles) 12/9 Cal 6 Shoulder to Overhead AMRAP toe to bar /RX+ Bar MU

Warm-up 3 rounds 3 wall walks or 10 Plank up downs 5 Clusters empty bar or 95/65 10/8 Cal bike Then EMOM x 10 Sets: (Week 5 of 6) Even: 4 Deadlift lift offs to blow the knee + 2 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause…