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...
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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...
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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...
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Bench Press: 3 sets (+5-10) 1/fail or 8RM Low incline DB press: 3 sets (+5) 1/fail WOD: 10 min AMRAP (JWOD) Explosive Depth Push-ups x 5 Ring pull-ups x 10 (feet elevated)...
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Front Squats: 2 sets (+5-10) 1/fail or 6RM BB Walking lunges: 2x10ea. (+5-10) WOD: "DT" 5 Rounds of the following: 12 DL 9 HPC 6 PJ...
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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...
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Back squats: 4 sets (+5-10) 1/fail Plank holds: 3x1 min WOD: 5 Rounds Shin hops x 3 Plyo skiers x 10 each leg Russian KB swings x 15...
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Partner WOD: "Ben Franklin" 100 KB swings 400m Run 100 Thrusters 400m Run 100 Pull-ups 400m Run 100 Push-ups 400m Run 100 Double unders ...
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Deadlift: 3x3 @~65-70% BB bent rows: 3 sets (+10) 2/fail WOD/Conditioning: 5 Rounds (1-2-3-4-5) Prowler sprint x 30 yards Box jumps @ 75% x 3 Tire flips: 1 to 5...
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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...
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