Bench press: A.) [email protected]% B.) 3x5(+5) Pull-ups: 3xME DB side raises: 2x10 WOD: 5 rounds PC x 6 Slam balls x AMAP Each round is 2 minutes Rest 1 minute between rounds RM Sent from my iPhone ...
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Back squats: A.) 3x3[email protected]% B.) 3x5(+5) Plank holds: 2x1 min WOD: 10 min AMRAP 1 arm DB thrusters x 5 40 yard shuttle sprint RM Sent from my iPhone ...
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Close grip bench: A.) 70/80/90% x 3 B.) 3x5(+5) DB front raises: 3x10 DB curls: 3x10 WOD: "kalsu" CF Football OTM Burpees x 5 Thrusters x AMAP Complete 100 thrusters in least amount of rounds possible. RM Sent from my iPhone...
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Deadlift: A.) [email protected]% B.) 5 rep max(+10) "Sally" w/goblet RM Sent from my iPhone ...
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Strict press: A.) 70/80/90% X 3 B.) 3x5(+2.5-5) Chin-ups: 3 X AMAP Conditioning: 6 rounds KB swings x 7 DU's x 21 20 yard bear crawl shuttle RM Sent from my iPhone ...
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Cleans: A.) 70x2, 75x2, 80x3x2, up to a heavy double B.) 5x3(+5) Front squats: A.) 70/80/90% x 3 B.) 3x5(+5) WOD: OTM x 8 minutes Power snatch x 2 Box jumps x 3 RM Sent from my iPhone ...
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Bench press: A.) Spoto press:[email protected]% B.) 3x5(+5) Pull-ups: 3xME WOD: 4 rounds Single arm push press X 5 right OH farmer walk X 20 yards Burpees x 12 Single arm push press X 5 left OH farmer walk X...
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Box jumps: A.) 4x1 up to a max B.) 5x3(+) Back squats: A.) 92.5x2, 97.5x1, 101%x1 B.) 3x5(+5) B.) SLDL: 3x5 Conditioning: KB swings X 100 reps 5 pull-up penalty for every break in the KB swings RM Sent from my...
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Bench: close grip A.) 65/75/85%x4 B.) 3x5(+5) Standing DB press: 3x8 BB bent rows: 3x10 DB front raises: 2x10 DB curls alt. : 2x10 WOD: 1min on 1 min off KB swings X 30 res Penalty: 10 burpees RM Sent from...
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Cleans: A.) [email protected]% B.) 5x3(+5) Deadlift: A.) [email protected]% every 10th second, [email protected]% w/pause just below knee B.) 5 rep max (+10) WOD: "bear complex" 3x3: rest 2 minutes between rounds RM Sent from my iPhone ...
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