Back squats: 1/2 weight x 1/2 reps
Plank holds: 3x30 seconds
WOD: 10 min AMRAP
Shin hops x 3
BSS w/ DB x 10 each leg
Lateral plyo skiers x 20 each leg...
Snatch: Work up to Heavy Double
WOD: Complete with a partner
500m Relay (Each person sprints 250M) * To be completed before/after each movement
99 Back squats
88 Toes to Bar
77 Thrusters
66 Chest to...
Deadlift: Work up to a 6RM
BB bent rows: 3 sets (+5-10) 1/fail
WOD: 10 Rounds
2 power cleans (+5# each round) up to AHAP
3 box jumps ~75-85%
30 yard Farmer walk (+10# each...
Overhead shoulder press: 3 sets (+5-10) 1/fail
2 arm DB rows: 3 sets x 8-10 reps (+5)
Side DB lateral raises: 3 sets x 8-10 reps (+5)
WOD: 12 min AMRAP
1 arm DB...
Bench press: 3 sets (+5-10) 2/fail
Low Incline DB press: 2 sets (+5) 2/fail
WOD: AMRAP x 4 Rounds
1 min x Push press
1 min x DB push-up/rows
1 min x KB upright rows
1...