WOD

2 sets: 1:00 Plank 5/5 Down Dog Alternating Toe Touches 10 walking lunges :30 Row 2 Rounds For Time: 1,000/900m Row 50 Jump squats 40 sit-ups anchored 30 Empty barbell strict press 20 Empty barbell curls 10 Strict Chin-ups

3 rds 40 Flutter kick 20 Toes touches 10 Leg raises Then… 12 Min AMRAP: 10 Toe to bar 12 Wall balls 10/7 Cal bike 12 Dumbbell bench 50/35 Then.. Deadlift Every 2:00 x 8 Sets: (test week) Set 1: 10 @ 50% Set 2: 5 @ 60% Set 3: 3 @ 70% Set 4:…

2-3 Rounds: 15 Single Leg Calf Raises/each leg 10 Scap Push Ups 10 Band Pull Aparts 20 SIngle Unders Then… Every :90 x 4 sets: (week 2 of 3) 10 strict press 10 Double dumbbell bent over row 50/35 – We will stick with 10s for 1 more week, the goal is to add a…

3x 15 Band Good morning 15 Band Glute bridge up 20 Jumping lunges Then… 3rds :15 row 5 Front squat -Build each round. Then.. Front Squat Every 2:00 x 6 sets: (Max out week) Set 1: 3 Front squats Set 2: 2 Front squats Set 3: 1 Front squats Set 4: 1 Front squats Set…

3 Sets: 6 Strict chin-up 6/6 SA DB row 70/50 Then… For time: Buy In – 500/400m Row 4 Rounds: 4 Wall walks / 15 Hand release push ups 8 Dumbbell Front squats 35/25-50/35 100m Farmers Carry (yellow pole) Cash out – 500/400m Row

4 sets -light weight -practice form Then.. 1 Snatch grip pull + 1 Power Snatch + 1 OH Squat Snatch Every :75 x 6 sets: 1 Squat Snatch Then… For Time: 300m Run 15 Power Snatch 15 Toes to Bar 15 Overhead Squats 300m Run 12 Power Snatch 12 Toes to Bar 12 Overhead Squats…

2 sets: 1:00 bike 5 Scap pull-up 5 Push-up Then…. 30 Min AMRAP: 40/30 Cal Bike/row/ski/ 30 Sit-ups 20 Dumbbell Bench Press 10 Strict Pull-Ups 5 Burpees to a plate

Deadlift Every 2:00 x 6 Sets: (week 3 of 3) Set 1: 5 @ 70-74% Set 2: 3 @ 75-80% Set 3: 3 @ 81-83% Set 4: 1 @ 84-87% Set 5: 1 @ 88%-90% Set 6: 1 @ 91% + You will have the change to pull a true max next week. As our…

Superman + Hollow Tabata Hold Then…, 1 Rounds Of: 10 Fire Hydrants + Leg Circles E/S/D 10 Push-up Scapula Retraction 10 Standing Band Pull Aparts 10 Overhead Band Pull Aparts Then… Every :90 x 4 sets: (week 1 of 3) 10 strict press 15 Band pull aparts We are starting strict press progressions and the…

3rds :20 machine. Walking lunges down and back 15 Air squats 5 Up downs Then… Front Squat (5 x 1) Every 2:00 x 5 sets: (week 3 of 3) Set 1: 3 Front squats 70-80% Set 2: 3 Front squats Set 3: 1 Front squats Set 4: 1 Front squats Set 5: 1 Front squats…