STRENGTH A] BENCH 6X3 B1] CROSS BODY HAMMER CURLS 4X10EA B2] BAND OH TRI EXT 4X15 C1] LANDMINE PRESS 4X8EA C2] OBLIQUE BAND ROTATION 4X10EA FINISHER MAX ROUNDS IN 7-12 MINS OF THE FOLLOWING EXERCISES WITHIN 2 MINS: X2 MINS BOX JUMPS X1 MIN REST X2 MINS SIT-UPS X1 MIN...
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) :30 SEC HANDSTAND HOLD :30 SEC WALL SITS WITH PLATE WOD AMRAP X10 MINS (AS MANY ROUNDS AS POSSIBLE) 60 DOUBLE UNDER JUMP ROPES (OR 180 SINGLE JUMPS) 30 KETTLEBELL SWINGS @53/35 LBS 15...
STRENGTH A] FRONT SQUATS 6X3 B1] DB BULG SPLIT SQUAT 4X8EA B2] BAND GM 4X15 C1] HANGING L-SIT 4X 15 SECONDS C2] SPLIT STANCE PALLOF PRESS 4X8EA FINISHER YOUR GOAL IS TO FINISH THE FOLLOWING EXERCISE AS FAST AS POSSIBLE, THE SLOWER YOU MOVE THE MORE BURPEES YOU GET!...
STRENGTH WOD SNATCH BALANCES 5X3 SNATCH GRIP DEADLIFT 3X3 WOD 5 ROUNDS FOR TIME OF: 400 METER RUN 5 HANG POWER CLEANS @95/65 LBS 5 FRONT SQUATS 5 HANG SQUAT...
STRENGTH A] STRICT OVERHEAD PRESS 5X5 B1] DB CUBAN PRESS 4X10 B2] BAND PULL-APARTS 4X20 B3] DIPS 4X10 C1] 5 SOTS PRESS + 5 OVERHEAD SQUATS FINISHER TABATA :20 ON / :10 OFF 4 ROUNDS OF BAND CURLS BAND OVERHEAD TRICEP EXTENSIONS BAND HIGH PULLS...
STRENGTH A] DEADLIFTS 4X8 B1] BARBELL GOOD MORNING 4X10 B2] SEATED BAND ROW 4X12 C1] DB CLEAN 4X10 C2] BENT REVERSE FLY 4X10 FINISHER AMRAP X12 MINS (AS MANY ROUNDS AS POSSIBLE) BEAR COMPLEX X5 10 CAL ROWER KB SWING...
