WOD

Deadlift Week (3/6) Every 1:30 for 6 sets: *Set 1 – 6 reps @ 52% + 6 Def Curtsy Lunges each Leg w goblet hold *Set 2 – 6 reps @ 57% + 6 Def Curtsy Lunges each Leg w goblet hold Set 3 – 6 reps @ 62% + 6 Def Curtsy Lunges each…

3 Rounds 3 Scap pull-ups 3 Scap push ups 10 DB SeeSaw Strict Press 10 plank up downs 10 ring rows :30 bike/row/ski Then.. EMOM: 12 (week 5/6) Min 1 – 6 DB bench press + 10 Push-ups Min 2 – 8 DB lat pull Overs + 15 Band pull – aparts Min 3 –…

Every Min on the Min for 10 min: Min 1: 100m Run or 10/7 Cal Row Min 2: Clean complex* *Clean Complex: 3 Power cleans 2 Front squats 1 Shoulder to overhead *this should be unbroken Then… 15 min AMRAP: 20/15 Cal row 15 Front squats 10 burpee Pull-up 5 Devils press

Complete 4 Rounds for 40 Min Total Work for 1:30/ Rest for :30 1 :12/9 Cal Row or Bike + AMRAP Russian Kettlebell Swings :30 Sec Rest 2: 150m Run + AMRAP Ring rows :30 Sec Rest 3: 15 Burpee Broad Jumps + AMRAP Air Squats :30 Rest 4: 45 Double Unders + AMRAP V-Ups…

25 min AMRAP: 15/10 cal bike 15/10 Cal row 12 pull-ups 20 V-ups —- 15/10 cal bike 15/10 Cal row 12 Air squats (RX+Pistols) 25 tuck crunch —- 15/10 cal bike 15/10 Cal row 12 Burpees 30 situps Then…. “Bench Press (Week 5 of 12) Bench Press every 2:30 x 5 1 x 3 @…

Back Squat Waves – Complete 1 every 4 Minutes (Last week) 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 – 12:00 2 @ 80-82% 1 @ 83-86% 1 @ 88-92%+ 1 @ 92%+…

Mini band warmup (lat walk/high knee/back+fwd walk) 10 alt lizards 10 straight leg raises each leg Calf stretch :20 each leg 20 pogo jumps Then. AMRAP 20 Minutes 15/12 Cal Bike 15/12 Cal Row 200m Run At the 20min mark Complete for time 50/40 Cal bike 50/50 Cal row 400m run

Deadlift Week 2) Every 2 minutes for 6 sets: *Set 1 – 6 reps @ 50% + 6 Def Curtsy Lunges each Leg w goblet hold *Set 2 – 6 reps @ 55% + 6 Def Curtsy Lunges each Leg w goblet hold Set 3 – 6 reps @ 60% + 6 Def Curtsy Lunges…

3 rounds 10- 12 Strict Chin Ups/ Banded 8/8 Curl and Press Per Arm 1 Min Wall Sit Then… EMOM: 12 (week 4/6) Min 1 – 8 DB bench press + 8 Push-ups Min 2 – 8 DB lat pull Overs + 8 Band pull – aparts Min 3 – 6/6 DB Bent over rows…

8:00 EMOM Even – 10/7 Cal bike Odd – 5 Hang power snatch above the knee Then… Wodapalooza OQ Workout 1 15:00 AMRAP 10-8-6-4-2 Front Squats Lateral Burpee Over the Bar TTB/Vups Round 1 – 95/65 Round 2 – 135/95 Round 3 – 155/105 Round 4 – 185/125 Round 5 – 225/145 Sc Round 1…