WOD

2rounds 30 band pull aparts 20 kb sdhp 15 ring rows Then.., 5 rds 10 deadlifts 225/153 15/12 cal bike 10 box jump overs 24/20″ 15 db hang power clean 50/35’s 10 deficit push-ups / HR push-ups Rest 2-3 min between

General warm up Then.., 90sec. AMRAP: 6 rounds 6 Cal Bike 6 American KB Swings 70/53 – 90sec. Rest. Between Rounds Start where you left off for each new AMRAP. Be sure to be moving at an ALL OUT effort for each 90sec. interval! Then.., 4 Sets 10 Tempo Back squats :3neg/:1pause on bottom/:1up immediately…

Sunday PUMP! EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row/run Min 2: 15 DB Bench Press 50/35+ Min 3: 15/12 Cal Bike/ski Min 4: Max DB Skull Crushers Min 5: 60 Double Unders Min 6: Max DB Hammer Curls Min 7: Rest

In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 7 Cal Row 7 Barbell Thrusters 95/65 7 Pull-Ups Time CAP: 35min. *You must complete a full round before your partner goe

3:00 Bike/row/ski 1:00 Plank Hold 30 RKBS 50/35 Then..,, mini band Side step down/back Forward/Backwards Walk down/back 20 mini band Glute Bridges 20 mini Single Leg Glute Bridges R/L 10 mini band Bird Dogs R/L 20 mini band air Squats Then…, 2 sets 20/15 Cal Bike 25 V Ups/ghds 20/15 Cal 25 Deadlifts 225/155 20/15…

21 cal machine 18 wall balls 15 situps / ghd 12 Double db snatch (hang) 9 Burpee box jump 60 double unders/singles rest 3min x 3 Then.. Bench press Set 1: 15 reps :3neg/:3up Set 2: 12 rep :3n/:3up Set 3: 10 rep :2 n/:2u Set 4: 10 rep :2/:2 Set 5: 8 rep–dropset 30%–10…

Bike 3:00 30 Big arm cirlces fwd/bck 30 band pull aparts 30 Shoulder taps :20 Star plank L :20 star plank r Then.., 2 rounds empty bar 20 Bb strict press + 20 BB high pull Then..,, This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if…

3:00 bike/row/versa/run Then.., 2 rounds 15 leg swings e/s 30 high knees squat walk down and back 2 rounds 10 Curtsy lunge r w/plate 10 curtsy linge L w/plate Then.., Back Squat Set 1: 12 tempo light reps :3neg/:3up Set 2: 10 tempo medium reps :3n/:3up Set 3: 8 tempo reps heavy :3n/:3up Set 4:…

warm-up 5:90 clock 12 Alt bw rdl 6 Alt lizard stretch 8 air squats Then.., 1:00 seated saddle stretch middle reach 1:00 seal stretch video 5 rounds 500m/400m row/ski. or 20/15 cal bike 20 Burpees on plate 20 DB clean and jerk 10r then 10L (no alt Reps)50/35 20 SA db Oh lunge 10r/10L (no…

General warmup ….. 10 Dumbbell Bench Press (As heavy as possible) 15 Ring Rows 20 Strict Z Presses. empty barbell 25 Banded Hammer Curls Then.., Bike 50/35 Calories Then.., 10 Dumbbell Bench Press (As heavy as possible) 15 Ring Rows 20 Strict Z Presses. empty bb 25 Banded Hammer Curls Bike 50/35 Calories 5min. of…