WOD

(Week 4 of 6) EMOM 10:00 Min 1: 2 Pause + 3 regular Bench press@ 67-72% Min 2: 8/8 DB chainsaw rows AHAP Finisher: 1 max effort set of bench at 52-55% of your 1rm (no pausing at the top) *Commit to a full :2 pause, then complete 3 bench with no pause. Focus on…

2 Rounds: 15 Banded glute bridges 15/15 Banded clam shells 8 Alt lunges – :30 couch stretch each side (Week 4 of 4) Every 1:30 x 8 Odd: 12-15 RKBS Even : 10/10 Front rack DB/KB Bulgarian split squats on each leg (1 KB or DB) The KB swings should be heavy, and the focus…

1:00 bike 2 rounds: 15 Banded deadlifts (standing on band) 10 No lockout push-ups 5 Jump squats Then… Clean prep EMOM x 9 (week 3 of 4 tng cleans) Sets 1-3 5 Hang cleans from above the knee – Sets 4-6 3 TNG cleans – Sets 7-9 2 TNG cleans Build over the 9 sets…

3 Rounds: (30 Min total) Every 2:30 x 12 1: (0:00 – 2:30) 500/450m Row or 400m Run 2: (2:30-5:00) 20 Box Step Ups 10-20 Push Ups (or 10-15 Handstand Push Ups ) 3: (5:00 – 7:30) 20 Alt DB Curls 10-15 Weighted sit-ups. 4: (7:30 – 10:00) 100m Farmers Carry :20-40 Sec Front Plank…

2:00 row/bike 3x 6 – 1 & 1/4 air squats 10/10 monster band kick bakcs 10 BB strict press 10 Empty BB back rack calf raises 10 Ring rows Then… Every:90 x 6 sets: (week 1 of 4) Sets 1-4 : 5 Pause front squats @ 55-65% (:2 pause) Sets 5-6 8 No lock-out back…

35min. 100 Barbell Push Press 500m row 400m run 100 Barbell SDHP 100 American KB Swings 100 Sit-Ups anchor

3:00 AMRAP: :30 Bike 15 Banded chest pulls 10 Air squats 6 Alt box step ups Then… 3 Sets: 9mins 10/10 Chainsaw rows 10-12 Seated rear delt flys 20 Band pull- Aparts 1 max effort plank each round Then… 23 Min AMRAP: 20/15 Cal bike 40 Air Squats 30 Alt DB snatch 50/35 20 Alt…

3 Sets: 4-8 Strict Chest to bar Pull Ups 10 DB Lateral Raises 10 DB front raises 12-15 Seated DB Bent Over Reverse Flies (Week 3 of 6) EMOM 10:00 Min 1: 5 Pause Bench press @ 67-77% Min 2: 6-8 DB chest flys Finisher: 1 max effort set of bench at 50% of your…

2 Sets 20 V-Ups 15 Leg Lifts over a DB (over and back = 1) 20 Sec Side Plank Per side – Then.. EMOM 32:00 4 rounds: MIN 1- 10/7 cal bike MIN 2- AMRAP DB hang clean and jerk 35/25 (two dbs) – MIN 3 – 12/10 cal row MIN 4 – AMRAP DB…

3x Mini band lat walk Mini band fwd walk Mini band squats 3x 10/10 split lunges 10 push ups 5 pull up’s. Then.. (Week 3 of 4) Every 1:15 x 6 Odd: 12-15 RKBS Even : 10/10 Suit Case Hold DB/KB Bulgarian split squats on each leg The KB swings should be heavy, and the…