Friday

Pre WOD Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 minutes between sets. WOD Complete as many rounds and reps as possible in 12 minutes of: 12 Thrusters (95/65...

Thursday

WOD Warmup: 3 Sets 10 Bird Dog/side 30sec Ring Plank 2 Hollow Body Wall Walks A) Front Squat 32X1; 5,5,4,4; rest 2mins (strict tempo – build slightly from last week’s loads) B1) Suitcase RNT Split Squat (DB Loaded at sides) 20X1; 5-6/leg; rest 60sec x 3...

Wednesday

WOD Every 6 minutes, for 30 minutes (5 sets) for times: 40 Calories of Rowing on Concept 2 20 Wall Ball Shots (20/14 lbs) 10 Bar Muscle-Ups Please note times for each of the five sets.

Tuesday

WOD Warmup: 3 Sets 30m Dual Kettlebell Rack Carry 15 Banded Clamshells/side 15 Scapular Push Ups A1) Dumbbell Bench Press 30X1; 6-8reps x 1 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip) A2) Single Arm Dumbbell Row 2111; 6-8reps/arm; rest 90sec x 3 sets B1)...

Monday

Pre WOD Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then...