WOD

4-week Mini Cycle Day 11 AB CHALLENGE #13 Every 1:15 x 5 2 Power Cleans Into.. Every 1:15 x 5 3 Deficit (Standing on a 25#.Plate) Then.. 20 Rounds For Time: 6 OHS or DB Lunges 35/25s 6 Wall Balls 6 Toes-To-Bar Time CAP: 18min.

AB Challenge #12 Then.. “Cardio Wednesday!” 0-9min… 2 Rounds: 500m Row 400m Run 9-18min… 10 Rounds: 10 Alternating DB Snatches 50/35 4 Burpee Box Jumps 18-27min… 2 Rounds: 500m Row 400m Run 27-35min… 10 Rounds: 5/5 DB Push Press 50/35 10 Air Squats I tried to make the time caps hard enough to where you…

Flat Barbell Bench Press 6 sets of 6-8 reps SUPERSET Barbell Row (Pronated Grip) 6 sets of 6-8 reps Then.. For Time: 100 Double Unders 50 Sit-Ups 25 Hang Power Cleans 95/65. Or DB Hang cleans 50/35 80 Double Unders 40 Sit-Ups 20 Hang Power Cleans 115/75 60 Double Unders 30 Sit-Ups 15 Hang Power…

WEEK 2 – OLY/STRENGTH 6 Sets total/ Last 3 sets are your working sets. Squat Clean 1 Full Squat Clean + 1 Hang Squat Clean *Your goal is to build in weight each set, to the heaviest set possible. SUPERSET… Back Squat Set 1.) 3 Reps at 70% of 1RM Set 2.) 3 Reps at…

3 Sets 4 min AMRAP 400m Run Max Cal Assault Bike in remaining time 4 min rest b/t sets Then.. 5min. AMRAP: 21 Sit-Ups 15 DB Floor Press 50/35 9 Pull-Ups Rest 90sec. Repeat For 3 Rounds. – Anchor your feet in your DBs for the Sit-Ups – Weight is 50/35 or more if you…

With a partner Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!) I recommend using weights between 30-40% of your 1 rep max. Ideally, your first set…

AB Challenge #9 Then.. Split Jerk Build to a 5 Rep Max! In between each set complete; 10-12 Heavy Hanging Knee Raises THEN.. 20 Rounds For Time: 4 Alt. DB Power Snatch 60/40 4 Box Jump 4 Handstand Push-Ups Time Cap: 17min.

AB Challenge #8 EMOM X 12 Odd: 3 Hang Squat Clean-Build Even: 3 Deficit Deadlifts Then… 15min. AMRAP: 100m Run 30 Double Unders 15 Push-Ups 100m Run 30 Double Unders 15 Pull-Ups/1-5 Muscle ups

4 Week “Mini Cycle” STARTS TODAYS AB Challenge #7 Finish The Following Rep For Time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls Toes-To-Bar/Weighted knee raises Double DB Hang Cleans AB MAT Sit-Ups DB Lunges -Left + Right on lunges = 2 reps Time CAP: 35min. Not sure if anyone will actually finish this one, but just incase…

4 Week “Mini Cycle” STARTS MONDAY AB Challenge #7 These 2 movements below are a SUPERSET. After the bench press, go immediately to the barbell row. – Rest 90sec. between sets Barbell Bench Press 6-8 reps Barbell Pendlay Row (Pronated Grip) 6-8 reps Then.. Push Press: Find 8RM 2 warm up sets 10-12 reps 2…