STRENGTH A] TEMPO BENCH – 3/0/X/0 – 4X8B1] NG FLOOR PRESS 4X10B2] PLANK TRANSITIONS 4X10C1] BAND FLY 4X12C2] AB WHEEL 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 7-12 MINS 20 WALLBALLS30...
STRENGTH WOD HANG POWER CLEAN 2 REP MAX FIND YOUR HEAVIEST 2 REP MAX WEIGHT ON: HANG POWER CLEAN *WITHIN 15 MINUTE TIME CAP WOD “DIANE” FOR TIME: REPS: 21-15-9 DEADLIFTS @225/155 LBS HANDSTAND...
STRENGTH A] TEMPO BACK SQUATS – 3/0/X/0 – 4X8B1] DB BULG SPLIT SQUATS 4X8EAB2] KB RDL 4X10C1] KB ISO SQUAT 4X :45C2] BEAR CRAWL 4X 40YDS FINISHER 100 DB THRUSTERS *5 BURPEES AT THE TOP OF EACH MINUTE TIME CAP IS 12...
STRENGTH A] TEMPO RDL – 3/0/X/0 – 4X8B1] ROW 4X 200MB2] DBL KB FRONT RACK HOLD 4X :45B3] BENT BAND ROWS 4X12B4] KB/DB/PLATE SIDE BENDS 4X10EA FINISHER PARTNER COMPLEX – YOU GO, I GO -DEADLIFT X9 -HANG POWER CLEAN X6 -PUSH PRESS/JERK X3 1ST PERSON COMPLETES ALL...
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 2 SQUAT SNATCHES + 2 HANG POWER SNATCHES WOD AS MANY ROUNDS AS POSSIBLE FOR 12 MINS: 5 PULL-UPS 10 PUSH-UPS 15 AIR SQUATS 20 CALS ON ASSAULT...
STRENGTH WOD 15 MINS FOR FIND MAX WEIGHT FOR BEAR COMPLEX Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken...
STRENGTH A] TEMPO FRONT SQUATS – 3/0/X/0 – 4X8B1] SA DB SQUATS 4X8EAB2] BAND HAM CURLS 4X20C1] HANGING LEG RAISE 4X10C2] PLATE PUSH 4X20YDS FINISHER 2 ROUNDS OF: WALL BALLS X:60 SECS MAX REPS BURPEES X:60 SECS MAX REPS MB SIT-UPS X:60 SECS MAX REPS KB DEADLIFTS X:60...
STRENGTH A] DEADLIFT 5X8B1] DB/KB ALT BENT ROW 4X10 EAB2] PULL-UPS 4X5C1] KB/PLATE HIGH PULLS 4X10C2] BAND FACE PULLS 4X12 FINISHER AMRAP 7-12 MINS OF MAX ROUNDS: 12 CAL ROW 10 BB SQUAT TO PRESS 8...
