WOD

3 Rounds 500m 50 Du 35 Situps 50 Du -rest 2:00 between rounds Then.. DB Incline Bench Press 4 x 10 4 Sets of 10 reps – Close Grip Bench Press 4 x 10 4 Sets of 10 reps – DB Front Raises 3x 12 3 sets of 12 reps. – Seated Knee Tucks 4x…

PARTNER WOD 10 ROUNDS (SPLIT) 8 DEADLIFTS @245/165** 16 TOE 2 BAR 24 SYNCHRO AIR SQUATS EVERY 3 MINS : 5 SYNCHRO BURPEES CASH OUT: – 2000M /1600M ROW or SKI – 1600M AIR RUNNER 4000M / 3200M BIKERG – 100/ 80 AB CALS

WARMUP 2:00 MIN MACHINE MINI BAND SERIES 20 BANDED AIR SQUATS 10 BANDED HALF BTM SQUATS 10 MONSTERS WALKS (FWD & BCK) 20 GLUTE BRIDGES 20 CLAM SHELLS 10 ALT LIZARDS 10 THORACIC ROTATIONS 10 DOWNWARD DOGS 5/5 BIRD DOGS X2 THEN.. STRENGTH #1 7 SETS OF: 3 HANG SQUAT SNATCHES @50% – 80% **…

WARMUP TABATA X8 WTD WALL SIT DEAD HANG (MIX GRIP HANG) 1:00 MIN WALL HINGE :30 STANDING QUAD STRETCH E/S 1:00 MIN STRAIGHT ARM PLANK 20 ALT LIZARDS THEN.. WOD 10-9-8-7-6-5-4-3-2-1 BENCH PRESS @70% (OF BENCH) __ AFTER EACH SET — 6 BENCH DIPS / WTD DIPS 9/6 PUSH UPS/ KNEES/ INCLINE THEN.. FOR TIME…

WARMUP 50 MOUNTAIN CLIMBERS 40 SHOULDER TAPS 30 GLUTE BRIDGES 20 SNOW ANGELS 10 HALF BURPEES 10 AIR SQUATS 20 BW GOOD MORNINGS 10 COSSACK SQUATS 20 SIDE TO SIDE TOE TOUCHES X2 THEN.. MOVEMENT PREP STRENGTH SUMO DEADLIFTS (15 MINS) 6-6-6-6-6-6 SDL (BUILD EACH SET) STRICT PULL UPS** *** BANDED / RING ROWS /…

WARMUP 2:00 MIN MACHINE 10 ALT LIZARDS 10 THORACIC ROTATIONS 10 DOWNWARD DOGS 5/5 BIRD DOGS X2 20 BANDED PULL APARTS 15 BANDED GOOD MORNINGS 10 BANDED PRESSS X2 THEN.. DEMO OF T2B VARIATIONS (15 MINS) SKILL WORK TOES TO BAR SKILL (7 MINS) EVERY 75S X 6 – PICK A VARATION FOR YOU SKILL…

WARMUP 10 ALT LIZARDS W/ ROTATION 10 FIRE HYDRANTS 10 DOWN DOGS 10 SNOW ANGELS + :10 HOLD LAST REP X2 MINI SERIES 20 BANDED AIR SQUATS 10 BANDED HALF BTM SQUATS 10 MONSTERS WALKS (FWD & BCK) 20 GLUTE BRIDGES 20 CLAM SHELLS THEN… 10 EB BACK SQUATS 8 REPS @40% 6 REPS @50%…

5 Rounds: 10/7 Cal Bike 10/7 Cal Row/Run 30 Double Unders THEN.. 10min. to finish: 1min. Plank Hold 100 Russian Twists with a 5lb. plate (L+R=1) 1min. Plank Hold 100 Russian Twists (5lbs.) 1min. Plank Hold INTO… 3 Sets 20 DB High Pulls (Light) 20 DB Hammer curls (Light) 20 DB Row (Light)

WARMUP 2:00 MIN MACHINE (10-12 MINS) -_- THEN —- 10 ALT LIZARDS 10 DOWN WARD DOGS 5/5 BIRD DOGS X2 MINI BAND — 20 MINI BAND SQUATS 40 MINI BAND LATERAL SIDE TO SIDE STEPS 20 MINI BAND GLUTE BRIDGES 20 CLAM SHELLS EACH SIDE THEN.. STRENGTH FRONT SQUATS (12-15 MINS) -_- BUILD TO 60%…

STRENGTH PARTNER UP BENCH PRESS 5 SETS OF: 5 BENCH PRESS @60%+ 10/7 PUSH UPS (MEDBALL PUSH UPS FOR SPICE) 20 TRI EXT Then.., 4 SETS OF: 1:00 MIN HEAVY FARMERS HOLD 5 SCAP PULL UPS 10 BARBELL ROWS THEN.., 3 SETS OF: :15 SEC HERCULES HOLD 10 LATERAL RAISES 15 FRONT RAISES