STRENGTH A) BENCH PRESS 5X5 B1) ARNOLD PRESS 4X10 B2) LATERAL RAISE 4X10 B3) SINGLE ARM DB FRONT RAISE 4X6 EACH ARM C1) PUSH-UP X5 C2) PULL-UPS X5 C3) HAND STAND PUSH UPS OR BARBELL PRESS X5 5 MINS MAX ROUNDS AS FAST AS POSSIBLE FINISHER AMRAP IN 7-10...
STRENGTH WOD HEAVY CLEAN PULLS 5X3 SEGMENT CLEANS 5X3 WOD 10 MIN LADDER (INCREASE BY 1 REP EVERY ROUND) 2 POWER CLEANS @135/95 LBS 2 FRONT SQUATS 2 SHOULDER TO...
STRENGTH A) BACK SQUAT 5×5 B1) DB BULGARIAN SPLIT SQUAT 4X10 EACH LEG B2) KB SUMO SQUAT (3 SEC NEGATIVE) 4X10 B3) BAND LATERAL LEG RAISE 4X10 EACH LEG FINISHER AMRAP 7 OR 9 MINS (AS MANY ROUNDS AS POSSIBLE) C1) PROWLER X40YDS (20 YDS HIGH PUSH, 20 YDS LOW...
WOD 1: EMOM x10 MINS (EVERY MINUTE ON THE MINUTE) 1 HANG POWER CLEAN + 1 SQUAT CLEAN + 1 JERK (INCREASE WEIGHT EVERY MINUTE) WOD 2: 5 ROUNDS FOR TIME OF: 12 DEADLIFTS @185/155 LBS 100 YARD SPRINT 10 BAR FACING...
STRENGTH A) PAUSE BENCH PRESS 5X5 (5 SECOND PAUSE @ THE BOTTOM POSITION HOVERING OVER THE CHEST) B1) INCLINE DB BENCH PRESS 4X10 B2) BAND FLIES 4X15 B3) BEAR CRAWLS 4X40 YDS C) BB PUSH-UPS 3 SETS: 1 X MAX REPS, 2 X HALF OF YOUR MAX REPS FINISHER MAX...
