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Front Squat Waves – Complete 1 every 4 Minutes Set 1: 0:00 -4:00 5 @ 60% 3 @ 68% 2 @ 75%% Set 2: 4:00 – 8:00 3 @ 72% 2 @ 77% 1 @ 82% Set 3: 8:00 – 1200 2 @ 80-82% 1 @ 83-86% 1 @ 88-92%+ 1 @ 92%+ If you…

Warm up. 2 Rounds: :30 Bike :30 Row 10 lunges 5 BB press Then… 3 Rounds 12/10 Cal bike 10 DB Incline Bench (2×45) 10 Alt Renegade rows (5/per side) 1:00 Wall Sit Hold into: 3 Rounds 12/10 Cal row 10 Weighted knee raises 10 Lunges 1:00 Front Plank Hold into 4 Rounds 5 Burpees…

EMOM x 8 Sets: (Week 1 of 6) Even: 5 deadlifts 60-65% Odd – 6 Deficit Goblet hold Curtsy lunge (off a 45 lb plate,) Week 1 of 6 on our deadlift build. Focus on applying what we practiced in the prior weeks with the lift offs. Stay over the bar from the floor to…

40 Banded curls 40 Banded Tricep push downs 40 Lateral mini Band walk (total) 2x Then… EMOM: 12min (week 3/6) Min 1 – 12 DB bench press + 6 Push-ups Min 2 – 10 DB lat pull Overs + 10 Band pull – aparts Min 3 – 6/6 DB Bent over rows. Heavy! Then… For…

AMRAP 20 Minutes 200m Row/run 20 Toes to Bar 20 Push Press (115/80) 12/9 Cal bike 20 V Ups 20 Push Ups Then.. Clean warm up Then. Every 99sec 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat

100 m run 5 Devils Press 10 v-ups 200m Row — 200 m run 10 Devils Press 20 leg lowers 400m Row — 300 m run 15 Devils Press 30 Russian Twists 600m Row — 400 m run 20 Devils Press 40 Sit Ups 800m Row

For Time: “You go, I go style” 10 Rounds: (5 Rounds Each) 5 Power Snatch 95/65 6 Cal Assault Bike 7 Toes-To-Bar Immediately into; 10 Rounds: (5 Rounds Each) 5 Power Cleans 135/95 6 Cal Assault Bike 7 Toes-To-Bar Then… “Bench Press (Week 3 of 12) A1) Bench Press 1 x 8 @ 40% 1…

Back Squat Waves – every 3:30 Set 1: 0:00 -3:30 5 @ 57% 3 @ 67% 2 @ 79% Set 2: 3:30 – 7:00 3 @ 77% 2 @ 80% 1 @ 82-85% Set 3: 7:00 – 10:30 2 @ 80-82% 1 @ 83-86% 1 @ 88-92%+ Then… For Time: 40 box step ups 10…

: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…