WOD

50 Mini band high knees 50 Mini band side to side steps 50 Bw squat jumps -no band Then.. Deadlift Every 2:00 x 8 Sets: (test week 2) Set 1: 10 @ 50% Set 2: 5 @ 60% Set 3: 3 @ 70% Set 4: 1 @ 80% Set 5: 1 @ 90% Set 6:…

3 Sets: :30 Row 10 Arm circles with change plates 10 Band pull apart (palms up) Then… Shoulder Press (4 x 10) Every 2:00 x 4 sets: (week 3 of 3) 10 strict press 8 DB Bent Over Reverse Fly 8 DB Up right row Last week of 10s, next week we will drop down…

3 Sets: 100m run 10 Air squats 8 Ring rows Then.. 3 working Sets: 10 BB Bench Hip thrust 225/135 16 Deficit Jumping Lunge (8/leg) Rest 75 seconds between sets *if not able to jump, complete deficit reverse lunges This is a deload week from squats. Next week we will start back squats. Rest up…

2 rds :30 Row 100m run 3 Thrusters Then… 4 Rounds: 500/400m Row 15 Burpees – 500/400m Row 15 Thrusters – 500/400m Row 1:00 Wall sit – 500/400m Row 1:00 Front plank * Round 2 – 400m Run *35min

Warm Up 2 Rounds: 3 Barbell RDLS 3 Hang Muscle Clean 3 Front Squat 3 bradford Press 3 Behind the neck Push Press *with an empty or very light barbell to prime for the next piece Then… 3 light Sets: 1 Clean Deadlift + 1 Power Clean + 1 Push Jerk Then… Clean and Jerk…

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