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STRENGTH A] BENCH EMOM X10 LADDER(1+) 65-70% B1] DB SEATED OH PRESS 4X10 B2] DB FRONT RAISE 4X10 B3] BUMPER PLATE SIT-UPS 4X10 C] BB PUSH-UPS 1XMAX, 3X ½ OF MAX FINISHER 20 WALL BALLS 20 SA DB OH WALKING LUNGES 200YD MB RUN AMRAP (AS MANY ROUNDS AS POSSIBLE) FOR 7-12...
STRENGTH WOD JERKS 6X3 WOD 4 ROUNDS FOR TIME OF: SANDBAG CLEANS X11 HAND RELEASE PUSH-UPS X11 KETTLEBELL SWING @53/35 LBS X11 TOES TO BAR OR KNEES TO CHEST X11
STRENGTH A] DEADLIFTS 1X12, 10, 10, 8 B] INCLINE I, Y, T 3X10EA C1] SLED PULL – ROWS 4X20 YDS C2] LAT PULLDOWNS 4X10 FINISHER MAX ROUNDS IN 8-12 MINS OF: 9 DB SQUATS 6 BB PUSH PRESSES 3...
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) 2 HANG SNATCHES + 2 OVERHEAD SQUATS WOD AMRAP X12 MINS (AS MANY ROUNDS AS POSSIBLE) 3 WALL WALKS 10 BURPEES 15 CALS ON ASSAULT BIKE (15 FOR MEN/10 FOR...
STRENGTH WOD EMOM X 10 MINS (EVERY MINUTE ON THE MINUTE) 2 HANG SQUAT CLEANS + 2 POWER CLEANS WOD 3 ROUNDS FOR TIME OF: 500 METER ROW 30 THRUSTERS @ 45/35 LBS
STRENGTH A] BACK SQUATS 4X12,10,10,8 B1] KB 1 ¼ SQUAT 4X10 B2] OH PLATE WALKING LUNGE 4X30 STEPS C1] WEIGHTED WALL SIT :45 SEC MAX REPS (:15 sec transition to next exercise) C2] BAND HAM CURLS :45 SEC MAX REPS (:15 sec transition to next exercise) 3 ROUNDS EACH...
