WOD

WARMUP 3 MIN MACHINE – THEN . 20 AIR SQUATS 20 LATERAL STEPS 20 GLUTE BRIDGES 10/10 FIRE HYDRANTS 10/10 DONKEY KICKS – THEN — 10 EB STRICT PRESS 10 EB FRONT SQUATS 5 EB THRUSTERS THEN… STRENGTH BOX FRONT SQUATS EVERY 90 SEC X8 (12 MINS) 3-4 BOX FRONT SQUATS START LIGHT AND BUILD…

ROM WOD Couch Stretch 2:00 e/s Fwd Fold Stretch 1:00 e/s Quad smash w/BB 1:30 e/s Pigeon Stretch 1:30 e/s Banded OH shoulder distraction 1:00 e/s then.. TABATA X8 CALS ON ANY MACHINE then.. PUMP EVERY 2 MINS FOR 20 MINS > 5 BENCH PRESS @65-75% “BODYBUILDER CINDY” 6 BENTOVER ROWS 9 PUSH UPS 12…

WARMUP 800M/600M ROW OR SKI – THEN. 20 BANDED GOOD MORNINGS 20 ALT BODY WEIGHT RDLS 10 RUSSIAN BABY MAKERS 10 ALT BTM SQUAT ROTATIONS 10 EB DEADLIFTS then.., STRENGTH DEADLIFTS EVERY 2 MINS X6 (12 MIN) 6 REPS @50% 6 REPS @60% 5 REPS @65% 5 REPS @70% 4 REPS @75% 2 REPS @80%…

WARMUP TABATA X8 CALS ON ANY MACHINE 20 PVC PASS THRUS 20 PVC BTN STRICT PRESS 10 JUMPING AIR SQUATS 10 DOWN DOGS then.., QUICK 2 RDS 5 DB PUSH PRESS + 50′ OH CARRY E/S then… STRENGTH PUSH PRESS (E2MOM) 10 MINS 1X 10 REPS @50% (LAST WEEKS 1RM) 1X 8 REPS @60% 1X…

WARMUP 2 MIN MACHINE – THEN – 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS 20 GLUTE BRIDGES 20 CLAMS SHELLS 10 ALT LIZARDS 10 DOWN DOGS then…, STRENGTH EVERY 90S X 8 (12 MINS) 2 PAUSE BACK SQUATS (3 SEC PAUSE) + 4 BACK SQUATS (NO PAUSE) 2 SETS @50% 2 SETS @60%…

12 Sets: 6 Burpees Row/run/ski 250/200m 30 Double Unders Rest 30-45sec between sets then.. 4 rounds 20 Ab mat situp 10 Reverse situps 15 russian twist 1/1 30 flutter kicks 60 sec plank

FOR TIME E2M 24 mins • 32/22 cal row • 20 BBJO • 32/22 Cal bike • 60 dubs each pair @26:00-@42:00 1 RFT 60 Bike Cals 40 BBJO 60 Row Cals 400 dubs Barbell SNATCH: (15MINS) TEMPO SNATCH PULL + 2 HANG SNATCH *BUILD ON FEEL* then.. CLEAN AND JERK: E2MOM X 5 3…

WARMUP 3 ROUNDS 1 MIN MACHINE 15 AIR SQUATS 8 PVC OHS 8 DOWNDOG BEAR CRAWL STEPS then.. STRENGTH FRONT SQUATS (10 MINS) 5-5-5-5 START AROUND 50-60% AND FINISH AROUND 70% OR BUILD BASED ON FEEL then.. STRENGTH 2 EMOM7 2 HANG SQUAT/PWR SNATCHES BUILD TO A HEAVY DOUBLE then.. METCON “FRANNY” 27 – 21…

PUMP!!! BUILD TO A HEAVY BENCH PRESS @10:00 EVERY 2 MINS X3 4 BENCH PRESS @70% – THEN — 3 SETS OF: 10 BB HIP THRUST 100′ FARMERS CARRY HEAVY 7/5 BIKE CALS – THEN — 3 SETS OF: 12 BICEP CURLS 24 BANDED TRI EXT 10 / 7 PLY PUSH UPS