WOD

2 Sets: 30 V Ups /alt :30 Sec Side Plank R :30 Sec Side Plank L 30 Tuck Crunch Rest 1:00 Then.. 5 Rounds: 1.0 Bike Distance 20 RKBS 500m Row 25 Air Squats 200m Run 10/7 Strict Chin Ups

3 Sets for quality with an empty barbell (9:00 to complete) 15 Barbell ceiling crunch 10 Barbell landmine rotations 10 Barbell bradford press 10/10 Stagger stance BB RDLS 20 Bent over BB rows Then… (Week 1 of 4) Every 2:30 x 3 Sets 12-15 Incline Barbell Bench Press (:03 Negative) 15-20 Bent Over Reverse Flys…

2 Rounds 5 BB RDL 5 BB Muscle Clean 5 BB Push Press 5 BB front squats 10 Mountain climbers 1/1 10 Lateral Hops over the bar Then.. Every 90 seconds x 8 sets 1-2: 1 Hang Power Clean + 2 FS + 3 power Jerks 3-5: 1 Power Clean + 2 Hang Squat Cleans…

1 Round 200m Run 250/200m Row 6 Box Step Ups 6 Air Squats 10 Band Pull Aparts 10 Hollow Rocks 15 Sec Dead Hang Then… 9:00 AMRAP For Quality (Aim for 3 sets) 6-10 Strict Chin Ups 12-16 Alt DB Curls (6-8 per arm, Challenging weight) 10 DB Lat Pullovers 10-12 double DB bent over…

1:30 Row into 2 Rounds 30 Mini Band Glute Bridges 5 Barbell Good Mornings with Monster Band Around Knees 5 Hand Releae Push Ups Then.. Deadlift (week 2 of 6) Every 2:00 x 5 Sets Set 1: 10 @ 52-55% Set 2: 8 @ 57-60% Set 3: 6 @ 62-65% Set 4: 6 @ 65-69%…

3 Rounds 10 Calf Raises 10 Line Hops 5 Barbell Good mornings 5 Strict Press with 1-2 sec hold at Top 2 Scap Pull Ups 2 Kipping Swings Strict press (Week 5 of 6) Every 2:00 x 5 Sets 4 Strict Press @ 60-70%+ 8-10 Dumbbell tricep ext (French press) The #1 goal today is…

3min row or bike (Goal 30+ cals ) 3 rounds 15 stationary lunges R 15 stationary lunges L 20 Flutter kicks 1/2 20 Squat jumps Then… Split Squat/Lunge Progression (Week 1 of 4) Take this week on the lighter side, as we work into the single leg progressions over the next few weeks. Complete one…

4 Rounds: :20 toe touches :10 rest :20 Tuck crunch :10 rest :20 Bicycle crunch 10 rest Then… 24 min AMRAP: 10 barbell Muscle Snatch 10 barbell Muscle cleans 10 barbell strict press 2:00 Row 20 DB floor press 20 Db Standing lateral raises 20 Weighted knee raises 10/15 2:00 Bike 1:00 Wall-sit 1:00 Front…

10:00 to Complete: 3 Rounds For Quality: 8/8 Suitcase Hold Bulgarian split squat 10 DBL DB RDLS with toes elevated – 8-10 Barbell Curls 12-20 Banded Tricep Pushdown Then… 20 rounds for time of (Alt Full Rounds) 100-m sprint (can row if needed) 3 Devils Press 3 Burpee Box Jump

Bike (as :20 Sec easy. :20 sec mod, :20 Sec Hard ) x3 into…. 2 Rounds: 8 Monster Band Walks to R 8 Monster Band Walks to L 4 Back squat With Monster Band 4 Front Squats with Monster Band 2 Scap Pull Ups/kipping swings Then.. Back Squat / Front Squat (Week 3 of 4)…