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Dead bugs x 2 Med ball throws x 8 Front squats: A.) 65/75/85% x 5,5,5+ B.) 3x5(+5) WOD: 10 min AMRAP Dumbbell hang power clean to push press x7 DB box step ups x 7 each leg RM Sent...

A.) wide grip bench: 3-4 sets to complete 24 reps @ 80% B.) Bench press: 3x5(+2.5) Pull-ups: 3xME BB upright rows: 2x10 WOD: 6 rounds @ 1 min each DB snatch x 10 (5R/5L) Box jumps...

Box jumps: A.)[email protected]% B.) 5x3(+) Cleans: A.) [email protected]% every 90 seconds B.) 5x3(+5) Back squats: A.) [email protected]% OTM B.) 3x5(+5) Conditioning: 1/2 gasser OTM x 12 minutes RM Sent from my iPhone ...

300 yards shuttle Rest 2 minutes Deadlift x 15 Burpees x 15 Double unders x 30 Deadlift x 10 Burpees x 10 Double unders x 20 Deadlift x 5 Burpees x 5 Double unders x 10 Rest 2 minutes 300 yard shuttle...

Deadlift: A.) [email protected]% B.) 5 rep max (+10) Evil wheels: 3x10 WOD: OTM x 15 minutes Power clean x 2 AHAP Double unders x 10 RM Sent from my iPhone ...

Strict press: A.) [email protected]% B.) 3x5(+2.5) Pull-ups: 2xME DB upright rows: 2x10 WOD #1: 5 min AMRAP Push press x 5 Chest to bar pull-ups x 7 Rest 3 minutes WOD #2: 5 min AMRAP Broad jump x 4 Hang power...

Med ball throws x 5 Box jumps: A.) up to 1 rep max B.) up to 3 rep max Front squats: A.) [email protected]% B.) 3x5(+5) Stiff leg deadlift: 3x5 Conditioning: 9 min AMRAP Ball slams x 10 Shuttle sprint x...

Bench press: A.) [email protected]% B.) 3x5(+2.5) Chin-ups: 3xME BB upright rows: 2x10 Conditioning: 4 rounds True push-ups x 15 KB swings x 9 True push-ups x 15 Box jumps x 9 RM Sent from my iPhone ...

Med ball complex Back squats: A.) [email protected]% B.) 3x5(+5) Power cleans: A.) [email protected]% OTM B.) 5x3(+5) Conditioning: 8 rounds OTM DB thrusters x 5 60 shuttle sprint RM Sent from my iPhone ...

Back squats: A.) 65x5,70x4,75x3,80x2,85x1 B.) 3x5(+5) Front squats: A.) [email protected]% B.) 3x5(+5) WOD: 5 rounds BB walking lunges x 12 (6each) Double unders x 30 1/2 gasser RM Sent from my iPhone ...