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WOD AMRAP X20 (AS MANY ROUNDS AS POSSIBLE) 40 YDS HEAVY FARMER CARRY 30 GOBLET SQUATS @53/35# 20 KB SWINGS @53/35# 10 BURPEES *Record your results on the TrainHeroic App
5 MIN BLAST PARTNER COMPLEX MAX ROUNDS IN 5 MINS OF: INVERTED ROWS X10 SIT-UPS X10 PUSH-UPS X10 LUNGES X10 RED FRIDAY CIRCUIT 3 ROUNDS :45 SEC MAX REPS EACH STATION + :15 SEC RECOVERY/TRANSITION JUMP ROPE ALTERNATE PIKE DB CLEAN SQUAT TO PRESS STAR JUMPS BODY BUILDERS...
STRENGTH WOD SNATCH BALANCE 10X3 WOD FOR TIME: 20 CAL ASSAULT BIKE 20 THRUSTERS @95/65# 15 CAL ASSAULT BIKE 15 THRUSTERS @95/65# 10 CAL ASSAULT BIKE 10 THRUSTERS @95/65# *Record your results on the TrainHeroic...
STRENGTH A] DEADLIFT (TB/BB) 4X12,10,8,6 B1] KB CLEAN TO PRESS 3X5EA B2] BB UPRIGHT ROW 3X10 C1] KB STEP UP X10EA C2] SPRINTER SIT UP X15ea C3] BAND LAT PULL DOWN X20 MAX ROUNDS 7 MINUTES FIINISHER D] HEAVY SLED DRAGS X20YDS MAX ROUNDS 7-10 MINUTE *Record your results...
STRENGTH WOD EMOM X 10 MINS (EVERY MINUTE ON THE MINUTE) OF: 1 SQUAT CLEAN + 1 HANG CLEAN + 2 JERKS WOD “Christine” 3 ROUNDS FOR TIME OF: 500 METER ROW 12 DEAD LIFTS @ YOUR BODYWEIGHT 21 BOX JUMPS @24/20 INCHES *Record your results on the TrainHeroic...
BUILD A) 1 ARM DB BENCH PRESS 3X10/1X20ea B) DB INCLINE BENCH PRESS 3X28 REP METHOD C1) CG BENCH PRESS 4X8 C2) SIDE DELT RAISE 4X8 D1) BAND FLYS 3X15 D2) LATERAL DELT RAISE 3X20 *28 REP METHOD =7 FAST + 7 SLOW + 7 TOP ½ + 7 BOTTOM...
