WOD

Back squats: A.) 75x5, 85x3, 95%x1+ B.) 5x5(+5) SLDL: 3x5(+10) WOD: 10 min AMRAP (CFF) Power cleans x 3 Pull-ups x 5 Push-ups x 10 Air squats x 15 RM Sent from my iPhone ...

Box jumps: [email protected]% Power cleans: A.) 4x4(+5) B.) 5x3(+5) Deadlift: A.) 70/80/90% x 3 each B.) 5 rep max (+10) WOD: 5 rounds (CFF) Deadlift x 5 @ 275# or use ~75% Burpees x 10 RM Sent from my iPhone ...

Bench press: A.) 70/80/90% x 3 each B.) 3x5(+5) Close grip: A.) [email protected] top set (-10 to 20) B.) 3x5 Chin-ups: 3xME DB upright rows: 2x10 WOD: every 90 seconds x 15 minutes(10 rounds) Dynamic push-ups x 10 Double unders...

Back squats: A.) 70x3, 80x3, 90x2x3 B.) 5x5(+5) SLDL: 2x5(+10) Plank holds: 3x45 sec WOD: on the minute(alternating) x 12 minutes (6 of each) 1/2 gasser KB swings x 15 Sent from my iPhone ...

Snatch A.) [email protected]% OTM B.) 5x2(+2.5) WOD: "DT" RM Sent from my iPhone ...

Power cleans: A.) [email protected]% B.) 5x3(+5) WOD: 6 rounds Each round is 2 minutes with 1 minute rest between each round. Start each round wherever you left off from prior...

Close grip bench: A.) 65/75/85% x 5 each B.) 3x5(+5) Barbell bent rows: 2x10 DB side raises: 2x10 WOD: 10 rounds Ground to overhead x 3 AHAP Evil wheels x 10 Sent from my iPhone ...

Box jumps: [email protected]% Deadlift: A.) 65/75/85% x 5 each B.) 5 RM (+10) Conditioning: 2 rounds 100y x 2 (rest 1 min) 80y x 2 (rest 45 sec) 60y x 2 (rest 30 sec) 40y x 2...

Bench press: A.) 65/75/85% x 5 B.) 3x5(+2.5-5) Chin-ups: 3 x AMAP DB upright rows: 2 x 10 WOD: 5 rounds Pull-ups x 10 Push press x 10 True push-ups x10 RM Sent from my iPhone ...

Back squats: A.) 65x5, 75x5, 85%x2x5, 1 x AMAP B.) 5x5(+5) Stiff leg DL: 2x5 WOD: for time (CFF) DB lunges x 20 yards Box jumps x 20 Rest 1 minute DB lunges x 20 yards Toes to bar...