WOD

Bench Press (Week 2 of 12) A1) Bench Press 1 x 5 @ 51% 1 x 5 @ 58% 2 x 10 @ 63% 1 x AMRAP @ 63% A2) Underhand Barbell Rows 5 x 5 Build Then… 16 min AMRAP: 20 front rack BB lunges 20 pushups 400m run 20 Shoulder to OH 75/55…

Front Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 5 @ 57% 3 @ 67% 2 @ 77% Set 2: 3:30 – 7:00 3 @ 75% 2 @ 80% 1 @ 82% Set 3: 7:00 – 10:30 2 @ 80% 1 @ 83% 1 @ 88%+ Then… 10 rounds for time:…

2 Supersets: :10 Sec Hollow Hold :10 Sec tuck Crunch :10 Sec Superman hold Then.. For Total Time: 3 Rounds: 20 Cal Row 10 Alt Renegade Rows 20 Walking Lunges 2 Rounds: 30 Double Unders or 60 SIngle UNders 30 Single Arm DB STOH (15 per arm) 30 RUssian Twists with DB 1 Round: 50…

EMOM: 12 Min 1 – 10 DB bench press Min 2 – 8 DB lat pull Overs Min 3 – 6/6 DB Bent over rows Then.. 2:00 work/1:00 rest x 4 36 Double unders (54 Singles) 12/9 Cal 6 Shoulder to Overhead AMRAP toe to bar /RX+ Bar MU

Warm-up 3 rounds 3 wall walks or 10 Plank up downs 5 Clusters empty bar or 95/65 10/8 Cal bike Then EMOM x 10 Sets: (Week 5 of 6) Even: 4 Deadlift lift offs to blow the knee + 2 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause…

Labor Day schedule Sunday Closed 9.3.23 Monday closed 9.4.23 Bench Press (Week 1 of 12) Bench Press (Rest 1:30 After Rows) 4 x 10 @ 55% 1 x AMRAP @ 55% Pendlay Row 5 x 5 Build Then… 20:00 AMRAP 400m Run 30 Air Squats 20 Push Ups 10 Single Leg Alt V-Ups

Back Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 57% 3 @ 67% 2 @ 77% Set 2: 3:30 – 7:00 4 @ 70% 3 @ 75% 2 @ 80% Set 3: 7:00 – 10:30 3 @ 77% 2 @ 80% 1 @ 85%+ Then.. For Time: 30 Hang…

Labor Day Schedule: Closed Sunday 9/3/23 Closed Monday 9/4/23 1:00 Bike 200m run 1:00 row Then… 35:00 AMRAP 2 Rounds: 10 BB Curls 15 Smashed head DB bench 20 Alt DB renegade rows 25 Russian twist with DB 200m Famers carry Kb/Db 50/35 2 Rounds: 10 Alt Farmers hold lunges 15-Leg Raised holding the rig…

EMOM x 10 Sets: Odd Rounds: Even: 3 Deadlift lift offs to blow the knee + 3 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 52-57% Even Rounds: 7/6 Strict Chin Ups Then… EMOM 9: ( 3 Rounds)…

3 Supersets: 10-12 Plate front raises 10-12 Double DB curls 10-12 Bent over flys (change plates) Then… In a 10:00 window to build to a heavy set of 1 10 – empty barbell 8 – 45-50% 6 – 55-60% 4 – 65-70% 2 – 75-80% Continue building till 10:00 Rest from 10-11 min then strip…