WOD

3 Rounds :30 Row 8 Empty BB Good Morning 3 Squat Jumps 10 Banded Straight Arm Lat Pulldowns 3 Scap Pull Ups Then… week 4 of 6 Deadlifts Every 2:00 x 6 Sets Set 1: 8 @ 60-65% Set 2: 6 @ 65-68% Set 3: 4 @ 70-72% Set 4: 4 @ 72-75% Set 5:…

3x 10 Jump rope. 10 Line Hops 5 No Contact Burpees 5 Snatch Grip Push Press 5 Back Squat/OHS Every 2:00 x 7 sets – Final Week of Max out chance! Strict Press 5 @ 70-75%. + complete 15 band pull aparts 4 @ 75-78% + complete 15 band pull aparts 3 @ 80-83% +…

2 Rounds 10 mini Band Walks to Left + 10 to Right x 2 10 mini Band No Lockout Squats 10 mini band fwd/bck walk x 2 :20 Sec bike. SPRINT! Then… Every 90 x 8 sets (week 3 of 4) Odd: 12 Back rack lunge alternating Lunges *weight should be moderately heavy, you should…

5 Rounds For Time 21 Double Unders 15 Kettlebell Swings 9 Burpees Rest 5min 20 Min AMRAP: 400m Run 20 Goblet Hold Alt Curtsy Lunge Steps 20 Alt Bicep Curls 20 DB Floor Bench Press 40 Alt Mountain Climbers 1/2 count

2 Rounds 7/5 Cal Bike 7/5 Cal Row/ski 15 Band Pull Aparts 15 Empty Bar Incline Bench Press 15 Ring rows 30 Walking Lunge Steps Then… Week 2 of 4 Every 3:00 x 3 Sets 12-15 Incline Barbell Bench Press (:03 Negative) 15-20 Bent Over Reverse Flys Then… Every 3:00 x 3 Sets 12-15 DB…

1:30 Row into… 2 Rounds 5 BB RDL 5 BB Muscle Clean 5 Pause FS 5 Strict Press Then.. Empty bar 5x Power clean. Hang squat clean. Front squat. Jerk. Then… Cleans (Week 2 of 4) Every 90 seconds x 10sets 1-5: 1 Power Clean + 1 Hang Squat Clean + 2 FS + 2…

9 Min to complete: 3 Sets for Quality 6-8 Strict Dips / bench or matador 10-12 DB Lat Pullovers 12-15 Reverse Flyes 30 Plate Russian Twists Then…. 4 Rounds: 15/12 cal row 8 DB RDLs 50/35 8 DB Farmers hold Rev lunges 10 DB Crunches into… 3 Rounds: 15/12 Cal bike 10 DB Hammer curls…

Max Cal Bike in 3:30 Plank Hold w/ Hands straight/ Body in Hollow 1:30 Right Into.., 100 Hollow Body Flutter Kicks (1-1 Count)* *Flex quads – Point toes – Low back pressed into the floor – Hands at your side. Deadlift (week 3 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 55%-60%…

4 Min to complete: 200m Run into: AMRAP in the remaining time 10 Banded Shoulder press 5 Bradford Press 10 Sec BB OH hold 5 Air Squats 5 Scap Push Ups Then… Shoulder Press (1 x 1) Every 2:00 x 6 sets (week 6 of 6) 5 @ 70-75% + 15 band pull aparts 4…

3 Rounds: 3 BB RDLS 4 BB Hang Muscle Cleans 5 BB Strict Press 6 ALt Back Rack Rev Lunges 20 Sec Bike Then… Split Squat/Lunge Progression (Week 2 of 4) Complete one set every 2:00 x 5 Sets Set 1: Empty bar Set 2: Light weight 3-4-5 sets: 12 Alt Back Rack Reverse Lunge…