WOD

Coaches warm up 23.1 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups Then… Front squat Use 85% of your best 3RM for 3 sets of 3 reps. Rest 2-3min. Between Sets.

Strength: Bench Press “Get 40” 5 x 8 Every 2:00 Across (A good target benchmark is body weight for males and 75% for females) Metcon: 10 Rounds For Time: 4 Strict Chin-Ups 8 Push-Ups 12/9 Bike Calories RX+: 10 Rounds For Time: 2 Muscle-Ups 4 Strict Handstand Push-Ups 12/9 Bike Calories

Coaches warm-up Every :90 x 8 3 Tall box jumps + 1 Clean pull + 1 Power Clean + 1 Front squat Land on the box tall (not in the bottom of a squat). Then… EMOM x 16 Min Min 1: 6 Sumo Deadlifts Min 2: 4 DBL DB Burpee Box Step Over Min 3:…

Strength 3-4 Sets: 8-12 Seated DBL DB Strict Press 8-10 inverted rows :20 Sec Side Plank Per Side *rest 30-:60 *Palms face you like a chin up for the inverted rows. ( set your barbell up at a height you would use to bench, then use that to row your body up with your body…

3 sets 2 minute AMRAP 50ft Single Dumbbell Walking Lunge 35/20. 50/35 7 Toes to Bar Max Cal in remaining time -Rest 75 seconds b/t sets- Then.. 7 sets: 6 reps @ 70% (heavier than last week) Then… Good morning 3 x 8 Superset… DB glute bridge ups.

3 Sets: :20 flutter kick in a hollow hold 10 Tuck crunch :30 front plank Then.. rest 1:00 between sets 1min. AMRAP: Assault Bike Goals: 15/12 1min. AMRAP: DB Bench Press Goals: 10-15 Reps 1min. AMRAP: Weighted Hanging Knee Raises Goals: 15+ reps 1min. AMRAP: Double Unders Goals: 50-75 1min. AMRAP: Single DB Skull Crushers…

For Time 10 rounds 9 Wall Balls 6 Box Jumps 3 Deadlifts 315/225 Then… Split jerk 6 x 3

Strength: High Hang Power Clean Short dip and drive Then.. Hang Power Clean (Above Knee) Then.. Pause Power Clean 5 x 1 Pause 2 seconds just below knee Then… AMRAP 20 min 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups

For Time: 60 Bench Press 115/75 50 DB Box Step Ups (1 DB 50/35 40 Back Squats 115/75 30 DB Snatch 20 S2OH 10 single DB devils press The weight should be something you can move in big sets. Then.. Abs & Tris 3-4 Sets: 10/10 Single DB tricepskick backs 20 Overhead banded tricepsext :30…

Hang Power Sn Then.. Sumo Deadlift 6 sets: 8 reps (heavier than last week) Keep your hands on the bar but treat each rep as a single. These are not touch and go! – Superset 10/10 Bodyweight Bulgarian split squats Then.. 8 sets 12/10 Cal Row 6-8 Burpees -rest Then.. 3 sets: 1:00 plank 30…