Deadlift:
A.) [email protected]% , [email protected]% from 3 inch blocks
B.) 5 rep max (+5)
BII.) 3x5
Reaching sit-ups: 2x15
WOD: OTM x 10 minutes
Front squats x 3 @ body weight
RM
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Bench press:
A.) [email protected]%
B.) 3x1(up to HS)
BII.) 3x5(+5)
Pull-ups: 3xAMAP
DB uptight rows: 2x10(AHAP)
WOD: 12 min AMRAP
Dynamic push-ups x 8
Slam balls x 9
Double unders x 10
RM
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Back squats:
A.) [email protected]%
B.) 3x5(+5)
BII.) 3x5
Plank holds: 2x1min
Conditioning: 3 rounds
300 yard shuttle run
3 min rest in between rounds
RM
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Back squats:
A.) [email protected]%
B.) 3x5(+5)
BII.)3x5
WOD: 6 rounds (CF Football)
Deadlift x 3
Pull-ups x 15
Double unders x 30
Rest 45 seconds between rounds
RM
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Strict press:
A.) 55/60/65/70/75% x 5
B.) 3x3-5(+5)
BII.) 3x5
2 arm DB bent rows: 2x12 AHAP
WOD: OTM x 10 minutes
Push press x 2 @ BW
Double unders x 10
RM
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Deadlift:
A.) [email protected]%, [email protected]%(3in blocks)
B.) 5RM(+10)
BII.) 3x5
WOD: 12 min AMRAP
OH walking lunges w/plate x 10
Ball slams x 10
RM
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Bench press
A.) [email protected]%
B.) 3x3-5(+5)
BII.) 3x5
Pull-ups: 2xAMAP
Conditioning: Tababta
DB push-up/rows
Rest 1 minute
Burpees
Rest 1 minute
KB swings
RM
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Back squats
A.) [email protected]%
B.) 3x5(+5)
BII.) 3x5
Conditioning: 5 rounds
5-10-5 sprint
Power clean x 3
Front squats x 5
Russian twist x 20
RM
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