WOD

(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

3 Sets: 8-10 Barbell Bicep Curl with a 2 sec down 12-15 DB Skull Crushers 15-20 Lateral Raise with ight Change Plates 20 Banded glute bridges Into…. 3 Sets: 12 V-Ups :30 Sec Side Plank R :30 Sec Side Plank L 12 Heel taps Then…. For Time: 10/7 Cal row 20 burpees 20 Lunges –…

3 Rounds / No Rest 30 Banded Triceps Ext 30 Barbell Rows @ 65/45 30 Banded Curls Then.. Bench Press (Week 7 of 12) Bench Press 5 x 5 @ 67% (Stay here for 5 sets/Dont not build) 1 x AMRAP @ 67% (Max reps) Superset… Pendlay Row. (Deadstop on the bottom) 5 x 5…

Complete 1 set every :90 Seconds x 7 Back squat Set 1: 3 @ 60-65% Set 2: 2 @ 70-75%% Set 3: 1 @ 75-80% Set 4: 1 @ 80-85% Set 5: 1 @ 85-90% Set 6: 1 @ 90-95%+ Set 7: 1 @ 100%+ Then.. 3 Rounds for time: 30 Wall balls 2 Rounds…

4 sets: 10-12 seated leg lifts 24 russian twist :40 front plank Then… From 0-4:00 1:00 work/ 1:00 rest x 2 Bulgarian split squats (switch leg every 5 reps) From 4:00- 6:00 2:00 recover row or bike —— From 6:00-10:00 1:00 work/ 1:00 rest x 2 Close stance no lock out goblet squat *elevate Heels…

(Deadlift Week 4/6) Every 1:30 for 6 sets: *Set 1 – 6 reps @ 55% + 3 Tall box jumps *Set 2 – 6 reps @ 59% + 3 Tall box jumps Set 3 – 6 reps @ 62-65% + 3 Tall box jumps into… Set 4-6: 3 Deadstop deadlifts @ 69-75 Then… 3:00 AMRAP:…

2 rounds: 5 Push-ups 10 Straight arm banded pull downs (standing on band) 10 Air squats 5 squats jumps :30 bike/row Then… EMOM: 12 (week 6/6) Min 1 – 5 Pause DB bench press + 10-12 Push-ups ( pause at the bottom) Min 2 – 10-12 DB lat pull Overs Min 3 – 10-12 Inverted…

5 Thruster 5 Strict pull-ups 10/8 cal bike 3x Then… Emom x 10 min: Min 1: 30 Double unders (45 Singles) Min 2: Snatch complex 1 Power Snatch 2 Hang Squat Snatch Or 3 Ps/Ms Then.. 5 Rounds For Time: 12 DB Single arm OH Walking Lunge (6 Right arm / 6 Left arm) 7…