A.) overhead squats: heavy triple (15min time cap) B.) power cleans: 5x3(+5) WOD: bear complex OTM PC/FS/PP/BS/PP +10 each rounds until you cannot complete the complex RM Sent from my iPhone ...
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Strict press A.) 2 sets(+5), 2 sets(+5) B.) 3x6-10(+5) Flat DB press: 3 sets(+5) BB bent rows: 3 x 8-10(+10) DB upright rows: 3 sets(+5) WOD: 5 rounds DB push press x 8 Russian twist x 30 total Farmer...
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Deadlift A.) 4 sets (+20) from week 2, 4 sets(+20) from week 2 B.) 5 RM(+10) Plank holds: 3 x 1 minute RM Sent from my iPhone ...
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Bench press A.) 3 sets(+5), 3 sets (+5) B.) 3x6-10(+5) Pull-ups: 3xME BB upright rows: 3x8-10(+5) WOD: 150 push-ups for time 1/2 gasser penalty for resting RM Sent from my iPhone ...
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Back squats A.) 3 sets(+5-10) , 3 sets(+5-10) B.) 5x5(+5) SLDL A.) 2x5(+10) B.) 3x5(+10) WOD: 7 rounds OH walking lunges x 10 Box over burpees x 7 RM Sent from my iPhone ...
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A.) pause squats: 3x5-7(60%) B.) back squats: 3x5(+5) WOD: 21-15-9 Thrusters Push-ups KB swings Run 200m in between each round RM Sent from my iPhone ...
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Power cleans A.) 15 minutes to find heaviest complex of 1 power clean + 1 hang power clean B.) 5x3(+5) WOD: 15 min AMRAP 55 double unders 15 chest to...
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Strict press A.) 2 sets(+5), 2 sets(+5) B.) 3x6-10(+5) Flat DB bench: 2x8-12(+5) BB bent rows: 2x8-12(+10) DB upright rows: 2x8-12(same) *no WOD. Make up any missed lifts RM Sent from my iPhone ...
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Bench A.) 3 sets (+5-10), 2 sets(+5-10) B.) 3x6-10(+5) Pull-ups: 3 x ME BB upright rows: 3x8-10 WOD: 3x5minute AMRAP 4 pull-ups 8 push-ups 12 KB swings Rest 2 minutes between each round RM Sent from my iPhone ...
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