WOD

3 sets: 10-12 Weighted ceiling crunch 10/10 Half Kneeling pallof press (red or blue band) :45 sec Hollow hold flutter kick Then… Murph prep…. 6 Rounds For Time: 5 Strict Pull Ups 10 Push Ups 20 Walking Lunges 300m Run or 300m Row Modify Strict Pull Ups with banded strict pull ups or ring rows…

2 Rounds: 8 BB Bradford press 8 BB upright rows 8 Alt curtsy lunge :30 Bike Then… 3 sets: (15 Min to Complete) 6 Double DB Bent Over Rows 6/6 DB curls 6 DB Push Press 6 DB RDLs 6 DB front squats 6 Farmers Hold Reverse lunges (3 per leg) :45 Sec Front Plank…

3 Rounds: 5 Push Ups 6 Box Step Ups 7 Empty BB Bench Press 19 Band Pull Aparts :20 Sec Row or Bike or 100m Run Then… “Bench press (Week 5 of 6) EMOM 10:00 Min 1: 5 Bench press@ 70-75% Min 2: 6-8 DB Chest Flys Into… Finisher: 1 max effort set of bench…

8 Rounds: (4 Min total) :20 sec on/:10 sec off Exercise 1: Side Plank on R Exercise 2: SIde Plank on L Exercise 3: Plank Position Altt SHoulder Taps Exercise 4: Strict Hanging Leg Raise / Hanging Knee Raise Then… 30 min AMRAP: Parnter 1: AMRAP BIKE CALS Partner 2: 1 Round of: 5 Strict…

3 Rounds: 10/10 Banded strict press 10 Band Pull Aparts 5 Air Squats 100m Run Then… Push/Pull Every Min x 9 Min (3 Rounds): (week 1 of 4) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 6-8 Bent over BB row (supinated grip/chin up grip) Min 3: :40…

EMOM x 9 (week 4 of 4 tng snatches) Sets 1-3 4 Hang snatches from above the knee – Sets 4-6 3 TNG snatches – Sets 7-9 2 TNG snatches Then… For Time 3 Rounds: 20 Double Unders (40 Singles) 6 Toe to Bar 5 Power Clean 2 Rounds: 40 Double Unders (60 Singles) 9…

3 Empty bar Back Squats 3 Empty BB Good Morning 3 No Contact Burpees 3 Pause Front Squats :30 Sec on Bike or Row 4x Then… Every:90 x 7 sets: (week 2 of 4) Sets 1-5 : 4 Pause front squats @ 60- 68% ( :2 pause) Sets 6-7 8 No lock-out back squats at…

42 Min EMOM: 6 Rounds Min 1: 15/12 Cal Bike (or 45 seconds) Min 2: 5 Push Ups + 5 Devils Press Min 3: 15/12 Cal Row (or 45 seconds) Min 4: 20-25 Air Squats Min 5: 200m Run Min 6: 12-20 V-Ups Min 7: Rest

3 Sets: 8/8 KB Side crunch (heavy) 10 KB upright rows 10-12 Rear delt flys Then… Every 4:00 x 5 Rounds: 20 Walking Lunges 20 Double unders (30 Singles) 5 Man Makers 35/25 in remaining time, max cal row No rest between rounds. At the 4 min mark, hop off your rower and start back…

(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…