WOD

2 rounds: 20 Band hamstrings curls 4/4 curtsy lunges 10 Calf Raises :20 Sec Bike 30 singles Then… DL: Week 6 of 6 Every 2:00 x 6 Sets: Set 1: 8 @ 62-67% + 3 Box Jumps Set 2: 5 @ 67-72% + 3 Box Jumps Set 3: 5 @ 67-73% + 3 Box Jumps…

2x 20 band pull aparts :10 plank hold top :10 plank hold bottom of push up 15 ring rows 10/10 Single arm DB bench press each arm 100m run Then.. DB Bench: Week 2 of 4 Every 1:15 x 8 sets Odd: 12 DB Bench (8/10 effort) 3011 tempo Even: 7/7 Single arm DB rows…

3:00 Row/bike into: 2 rounds: 5 Barbell Good Mornings with Mosnter Band 3 Pause back Squats with monster Band 3 Scap Pull Ups 3 Burpees BS: Week 1 of 4 Every 1:30 x 6 sets Sets 1-5: 5 Back squats @ 72-75% Set 6: 8 Back squats @ 62-67% All working sets of 5 should…

3 Sets: 14 V-ups 20 Plate russian twist 30 banded crunch : green band 1:00 Rest Then.. For Time: 30/24 Cal row/ski/bike. 30 Double unders (60 singles) 5 Wall Walks/ scale on bench – 25/20 Cal row 25 Double unders (50 singles) 4 Wall Walks – 20/15 Cal row 20 Double unders (40 singles) 3…

Take a 10-12min window to complete. 4 Supersets: 5-7 Chin-ups 6/6 Alt DB curls into 4 Supersets: 10-12 Plate front raise 10-12 Dips (ring or stationary) Then…. 5 Rounds: 5 DB Shoulder to OH 5 Toe To Bar rest 1 Min 4 Rounds: 4 DB FS 4 Burpee Box Jumps Rest 1 Min 3 Rounds:…

Clean and jerk!!! (Week 4 of 4) Every 90 seconds x 8 sets 1-2: 1 Power Clean + 1 Hang Squat Clean + 1 FS + 1 Jerks 3-4: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk 5-8: 1 Clean and Jerk (You choose if you want to do squat or power…

1 Round: :20 Sec Bike 10/10 Monster Band Kick Backs :20 Sec Row 5 Scap Push Ups 5 Burpees 5 Sit Ups 4 Rounds For Time: 15/12 Cal bike 9 Kettlebell Swings 250m Row 15 Push Ups 300m Run 21 DB crunches *32 Min Cap

2 Rounds 100m Run 5 No Contact Burpees 5 BB Good Morning 5 Behind the Neck Snatch Grip Push Press 5 Back Squats :10 Sec Dead Hang Them… (week 5 of 6) Every 2:00 x 6 Sets: Set 1: 8 @ 62-67% + 10 RKBS 53/35 Set 2: 5 @ 65-69% + 10 RKBS Set…

2 Rounds :20 Deadhang :20 Pushup Hold (bottom position) :20 High Plank 15 Band pull aparts 15 Bench dips. 1:00 row/bike/ski (week 1 of 4) Every 1:15 x 8 sets Odd: 15 DB Bench (7/10 effort) Even: 8-10 DB lat pull overs Week 1 is a volume week on DB bench, you should comfortably be…

3 Rounds 10/10 mini Band Lat Walk Steps Ea. 10/10 mini Band Kickbacks 10 mini Band Squats 1:00 Row Easy Then…. Back Rack Lunge Every :90 x 8 sets (week 4 of 4) Odd: 10 Back rack lunge alternating Lunges *weight should be moderately heavy, you should be able to complete all 10 with perfect…