WOD

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…

4 Rounds For Time: (Rx+: 5 Rounds) 200m row 10/8 Strict Pull Ups — 20/15 Cal Bike 20 DB BSS — 25/20 Cal Row 20 Push Ups w Hands on DBs — 20 BW Alt Box Step Ups 20 DB RDLs 10/10 Single Arm DB Strict Press

Bench Press (Week 4 of 12) A1) Bench Press (Rest 1:30 After Rows) 4 x 8 @ 61% 1 x AMRAP @ 61% A2) Pendlay Row 5 x 5 (Building) Then… 6 Sets / 1:00 Rest 12/9 Cal Bike 10 Deadlift @ 40% 8 Bar Facing Burpees

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…