WOD

45:00 AMRAP: 40/30 Cal Row 10 Push Ups 15 weighted Sit Ups 25# 20 Kettlebell Swings 53/35 30 Double Unders or 45 Singles 40/30 Cal Bike 30 Double Unders or 45 Singles 20 Bench dips weighted 15 V-Ups 10 Burpees

(week 2 of 4) Every 1:15 x 6 Sets 1-4: 3 Split jerks Sets 5-6: 2 Split jerks Finisher: 1 max set of push press at 55% of today’s heavy set of 2 split jerks. Build over the 6 working sets. Focus on a solid catch position, your arms should lock out the same time…

3 Sets: 8 L seated leg lifts 10 Plate russian twist 12 Bicycle Crunch Then… EMOM X 9 Min (3 Rounds) MIn 1: 12/9 Cal Row Min 2: 100ft Farmer Carry AHAP Min 3: :45 Sec Wall Sit or Handstand Hold* Then… For Time: 10 Alt DB Curl 35/25 10 Double DB Bent Over Row…

3 Sets / 1:30 Rest :30 Wall Sit :30 Max Reps Pistols Squats :30 Max Reps BW Squat Jumps Then… 4 rounds/ 12-15 Min total (week 3 of 4) 8/8 Farmers Hold Rev Lunge from 3 in plate (all R then all L) 4-7 Chin-ups + pause with chin over bar 20 Banded tricep ext…

Snatch complex: EMOM 10:00 Odd: 3 Snatch pulls (80-85% of 1rm) Even: 2 Power Snatch *The Snatch pulls should be heavy enough that you CAN’T do a high pull, your arms should stay long. Then… Every 2 x 8 Rounds Cal Burpee Box Jump Overs Snatch

Every 2:00 x 6 (week 4 of 6) 5 Back squats Set 1: 65-69% Set 2: 69-72% Set 3: 72-75% Set 4: 77-79% Set 5: 79-82% Set 6: 8 back squats @ 54-56% of your 1rm Then… 5 Sets / 1:00 Rest STOH Pullups CTB Power Cleans

Every 5:00 x 4 Rounds: 200/150m Row 10 Burpees 200/150m Row 15 Kettlebell Swings Then.. Bench Press 3 x 8 Then… 3 Sets: 12-15 DB Sumo Squat AHAP 8/8 Goblet Hold Cossack Squat 10/10 Staggered Stance Single Leg RDL Then…

Get as far as possible in 35min… 200m Row/run/ski 70 Wall Balls 20/14 200m row/run/ski 60 Push-Ups 200m run/row/ski 50 DB Russian Twists 35/25 200m run/row/ski 40 Front Squats 75/55lbs. 200m run/row/ski 30 Bench Dips 200m run/row/ski 20 Pull-Ups 200m run/row/ski

(week 1 of 4) EMOM 10:00 Odd: Split jerks with a 2 sec pause in the catch Even: Band pull aparts. Finisher: max strict press right into max push press at 55% of your 1rm strict press. ” Then.. 14:00 EMOM Odd: 12/9 Cal Bike Even: 2 Squat cleans (tng) Build in weight over the…

2 Rounds: 1:00 Row 5 Air squats 5 sit-ups 5 Dips 5 Push-ups 3 Chin-ups Then… 12:00 AMRAP 2:00 Bike 10 DB Hammer curls 25/20 + 10 DB Strict press 20 DB RDLs 10 DB Hammer curls 10 DB Strict press Rest :90 10:00 AMRAP: 5/5 Gorilla rows /KB 70/53 10 RKBS 20 Bicycle crunch…