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
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Back squats:
A.) [email protected]%
B.) 3x5(+5)
Plank holds: 2x1 min
WOD: 10 min AMRAP
1 arm DB thrusters x 5
40 yard shuttle sprint
RM
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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
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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
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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
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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...
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
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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
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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
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