WOD

EMOM x 10min Hollow Hold Mountain climbers Then.. EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean & Jerks EMOM x 5min. 2 Power Clean & Jerks

10 Rounds For Quality & Time 12 Farmer Hold Walking Lunges 35/25 3 Front Squat @ 60% – From the Ground Then… Every 2:00 for 6 rounds: (12 Min Total) 10/7 Cal Bike 8 Alt Dumbbell Snatch 6/6 Single Arm Dumbbell Shoulder to Overhead AMRAP Air Squats until the 2:00 mark, then start right back…

35 Min AMRAP 5 Sled drag 5 Shuttle runs – 10 Strict pull-ups 10/7 Cal row – 20 KBS 10/7 Cal row – 30 Double unders /45 S 10/7 Cal row – 40 Russian Twists 1/2 10/7 Cal row

10 Rounds For Quality & Time 12 DB Bench Press @ 2×35/2×25 3 Strict Press @ 60% – From the Ground *All sets of both movements must be completed unbroken each round. Then… 12min. AMRAP: 1 Deadlift 225/155 3 Burpees 5 Toes-To-Bar

Back Squat – Pre-Load – Week 1 Volume Sets: Every 2-3 Minutes 10-8-6-4 Back Squats Load Goals: 40%-50%-60%- 70% of 1RM Then 10:00 EMOM 2 Back Squats Load Goal: 70-75% of 1RM Back Squat Then…. For Total Reps in 12 Minutes 2 min row for calories 1 Min Max Power Cleans 2 min row for…

Sumo Deadlifts Then.. 18:00 AMRAP: 40 Air Squats 500/450m row 30 Sit Ups 500/450m row 20 Bodyweight Box Step Ups (24/20in) 500/450m row 5 Wall Walks 500/450m row

EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean & Jerks EMOM x 5min. 2 Power Clean & Jerks Then… Partner Abs with a partner: 120 Plate Sit-Ups 35/25lb. 120 Russian Twists with 35/25lb. DB

Strength WOD 12 Rounds For Quality & Time 10 Farmer Hold Walking Lunges @ 2×35/2×25 3 Front Squat @ 55% – From the Ground —- *This will be progressed for 12 weeks, so use the loading listed. *All sets of both movements must be completed unbroken each round. Then…. 15:00 AMRAP: 12 Push up /HSPU…

3 sets: :20 Sec Side Plank Each Side 15 V-up :20 Sec Hollow Hold Then… 40:00 Alternating EMOM Minute 1: 50-60 Double Unders Minute 2: 12/9+ Calorie Row Minute 3: 25 RKBs 70/50 Minute 4: 12/9+ Calorie Bike / run Minute 5: Rest

Halo 1 x 50 ——- 12 Rounds For Quality & Time 10 DB Bench Press @ 2×35/2×25 3 Strict Press @ 55% – From the Ground – *This will be progressed for 12 weeks, so use the loading listed. *All sets of both movements must be completed unbroken each round. Then…. 1:15 on/ 1 min…