WOD

Bench Press Week 3 of 4 Every 1:15 x 7 Sets 1-2: 5 Bench press @ 65-70% Sets 3-4: 3 Bench press @ 80-85% Sets 5-7: 1 Bench press @ 85-90+% Buid over each of the 7 sets up to a heavy single, this should not be a max yet. We will give you 2…

3 rounds 1:00 Wall sit 10/10 Staionary lunges :30 plank 10 Alt Cossack squats Then.. 4 sets :20 hard Row/bike 5 Back squats(build each set) Back Squat week 3 of 3 Every 2:00 x 5 sets: 3 Back squats (@85%-90) This is the last week of 3s, and we will move to singles next week!…

3 sets 8 DB Curls from bottom to halfway 8 DB Curls from halfway to top 8 DB Full Curls superset with: 16 Close Grip Push Ups 16 Rear Delt Flies *Rest 1 MIn between Sets 3 Sets: 8 Seated Leg Lifts Over Dumbbell 10 Plate russian twist 12 Bicycle crunch rest 1:00 between sets…

3 rounds: 5 No contact burpees 15 Single unders 6 lunges 3 Inchworms Then.. 4 Rounds: :30 Sec Max Rep Bent Over BB Row (underhand) rest :10 :30 Sec Max Rep Alt DB Curl rest :10 :30 Sec Max Rep Dips (Bar or Bench) Rest :10 :30 Sec Max banded hamstring curls Rest :10 Then…..

2x 5 inch worm 10 Scap push ups :30 plank 20 shoulder taps Then… 2 Rounds For Quality :30 Bike Hard 10 PVc Pass Throughs 10 PVC Good Mornings 5 Behind the Neck Snatch Grip Press 3 Paused OH Squats Then.. Every 1:15 Seconds x 6 Sets (week 1 of 3) 1 Snatch pull +…

:30 Sec Row 6 Inch worms :30 Sec Row 6 Alt lizard stretch For time: 4 Rounds: 10 Sit-ups 10 air squat 10 pushup 10 Walking Lunges *Add 2 reps after each rounds 10/12/14/16 1:00 rest 4 Rounds: 5 Shuttle runs down/back=1 7 Strict chin-ups 1:00 rest 4 Rounds: 10/7 Cal Bike 2x Sled push…

3 Rounds 10 Russian KBS 15 Cals row 5 Burpees. Then… Every :90 x 8 Sets: 12 Min total (week 2 of 4) Odd 8/8 Farmers hold Rev Lunge from 3 in plate Even 6/6 Gorilla rows 4 total sets Then.. For time: 16 TTB 32 Alt Hang DB snatch 50/35 60 Double unders (90…

Bench Press (2 x 1) Bench press (Week 2 of 4) Every 1:15 x 7 Sets 1-3 : 3 Bench press @ 75-80% Sets 6-7 : 1 Bench press @ 84-90% Next week we will be moving to heavy singles at 90+ %. Do not max out your single yet! Focus on driving your feet…

3 rounds 1:00 wall sit 10 Stationary lunges 10/10 :30 plank 10 Air squats Then.. 3-4 sets. Build weight :20 Row/bike 5 Back squats Then.. Back Squats (week 2 of 3) Every 2:00 x 5 sets: 3 Back squats (@83%-87) We will be doing 3 weeks of 3 before heavy singles. If you will be…

40:00 AMRAP: 50/40 Cal Row 10 Pushups 15 Plate Sit Ups 20 Kettlebell Swings 30 Double Unders or 45 Singles 50/40 Cal Bike 30 Double Unders or 45 Singles 20 Alt Lateral lunges 15 V-Ups 10 Burpees