Bench Press: 4 x 3 @ 87.5-92.5% or 3RM 2 Arm DB rows: 4 x 10-12 Extra accessory work on the white board. WOD: 21-15-9 Push press Ring dips push-ups...
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Deadlift: 4 x 3 @ 87.5-92.5% or 3RM Extra accessory work on the white board. WOD: 21-15-9 Burpees KB swings DU's 30 yard farmer carry after each round. ...
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CG bench press: 4 x 4 @ 82.5-87.5% Low incline DB press: 3-4 x 6-8 Pull-ups: 4 x 10-12 Additional accessory work posted on white board WOD: 10 min AMRAP Dynamic push-ups x 5 Ring pull-ups...
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Back squats: 4 x 5 @ 75-80% , 3 x 5 pause squats @ 75-80% (adjust accordingly) WOD: 5 Rounds Power Clean x 3 AHAP Shin hops x 5 Dynamic step-ups x 10 each...
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Back squats: 2 x 5 @ 60% Power Cleans: 10 x 3 @ 65% WOD I : 100 ball slams Rest 3 minutes WOD II: 100 split squats w/DB alt. as needed ...
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Bench (Close grip): 2 x 5 @ 65% Chin-ups: 2 x 10 DB side lateral raises: 2 x 10 (1/2 last weeks weight) WOD I : 5 Rounds 1 arm DB PS x 7...
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Bench press: 2 x 6 @ 65% DB Skullcrushers: 2 x 10 (1/2 weight) DB upright rows: 2 x 10 (1/2 weight) WOD: 5 Rounds 1 arm push press x 10 (5 each) Ring push-ups...
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Back squats: 2 x 6 @ 60%, 1 x 6 @ 60% with pause DB RDL: 2 x 10 (1/2 weight week 3) WOD: 5 Rounds 30 KB swings 30 DU's...
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