WOD

“I Go, You Go” style” 30 Rounds For Time: 9/7 Cal Assault Bike 6 Pull-Ups/1-3 Muscle Ups 3 Deadlifts 185/135 *15 Rounds EACH *Time Cap: 35min. *RX+ Option: 1-3 Muscle Ups instead of Pull-Ups.

2 sets 60sec – Bike/Row/Run/Ski Hip Mobility Complex – Rear Leg ER x 5/side -Heel Touch x 5/side -90/90Switch x 5-10/side BW RDL x 10 THEN.. Back Squat Every 3mins x 4 Sets Back Rack Box Squat; with :1 pause on the box x 6-8reps -immediately into- DB Jump Squats x 10 reps 25/15 THEN…..

Warm-up :20 Bike/row/ski 5 Reverse grip push up 20 band pull aparts :20 Star plank e/s 4 Sets: 8-10 Incline DB Bench Press Immediately into; MAX BW BB Row Immediately into; 10-12 Banded Tricep Push-Downs Rest 90sec. After Each Set. THEN.. CONDITIONING 6 Rounds For Time: 10 Toes-To-Bar 15/12 Cal Row 20 American KB Swings…

New Cycle Wk1 Deadlift (Week 1 of 4) Every 4min. x 4 Rounds: 22/12 Cal Assault Bike Immediately into; Round 1: 5 at 50% of 1RM Round 2: 5 at 65% of 1RM Round 3: 5 at 75% of 1RM Round 4: Max Unbroken Reps at 85% (shooting for more than 5) CONDITIONING 15min. AMRAP:…

New 4 week cycle 30/25 cals 50 Side to side lateral steps w/mini band 40 flutter kicks 1/1 30 shoulder taps or 6 Wall climbs Then.., Empty bar -unbroken reps 2 Muscle cleans 2 Front squats 2 2 Shoulder to oh x2 EMOM x 15min. 2 Power Cleans 2 Front Squats 2 Split Jerks/PJ/PP *Start…

3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps) Then.. Incline Bench Press 10reps using heaviest possible weight for all sets Superset… lateral delt raises MAX REPS EACH SET TILL FAILURE 4x Then.. Db Fly + Hex press…

new Cycle starts next week!!! LABOR DAY -GYM CLOSED Every 60sec. complete 1 Round of: 1 Wall Climb 5 Push-Ups 20 Mt. Climbers x5 For time: 4 rounds 200m Row 12 Burpees Immediately into… 3 rounds 5 Man makers 35/20s+ 400m Run Immediately into… 2 rounds 200m Row 12 Burpees Immediately into… 1 round 5…

new Cycle starts next week!!! LABOR DAY -GYM CLOSED STRENGTH 5 Split Jerk @ 60% SUPERSET… Incline Cheat supported Rows 10-12 reps Then.. CONDITIONING For Time 21-15-9 OHS PullUp 21-15-9 V-ups Situps 21-15-9 Cal Row/Bike/ski Box Jumps rest….

STRENGTH Every Min x 8 Deficit Deadlift 3 Deficit (Standing on a 25#. Plate) Every Min x 8 Hang Power Clean Complete 2 Reps (from the hang) as heavy as possible for each set. Then.., CONDITIONING 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of for Max Calories 1min. Rest THIS NEEDS…

“Cardio Wednesday!” For Time: 400m run 120 Double-unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 Alt. DB Snatches 400m run 40 Toes-To-Bar/Vups 400m run 20 Handstand Push-Ups 400m run Time Cap: 35min.