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Strength
4 rounds
10 barbell strict press
10 ring rows
WOD
25 min EMOM
9/12 cal row (or :45 secs of work)
12 goblet squats
12 quarter burpees
12 push press (65/95)
12 anchored toes to bar
Strength
3x5 - 80%
3x3 - 90%
WOD
5 rounds
20 DB snatches
20 sit-ups
15 KB swings
15 push-ups
Strength
5 rounds
5 incline bench (heavy)
10 seated incline curls
15 banded tricep pull downs
WOD
20 min E2MOM
300/400 meter ski
12 gorilla rows (heavy) + 12 anchored T2B
Dessert
5x5 decline pull-ups
Strength
Front squat
4x6 @ 75%, 80%, 85%, 90%
WOD
24:00 - E4MOM
15 cal row
15 cal wall balls
15 sit-ups
5 burpees
Strength
Back squat
4x6 @ 75%, 80%, 85%, 90%
WOD
24 min EMOM
12 push-ups
10 dual KB reverse lunges (yellow/green)
Farmers carry (same weight - to short wall)
:40 wall sit
Strength
4x8 front squats @ 70%
WOD
25:00 AMRAP
2 wall touches w/ wall ball
Farmers carry (to the short wall) (yellow/green KBs)
350m ski
15 goblet squats (yellow/green KB)
350m row
Strength
4 rounds
5 bench press @ 80%
Immediately into 10 bench at 50%
WOD
6 3:00 rounds - score is total cals
:30 bike sprint
2 wall touches (200 meters)
Dessert
100 sit ups for time
Strength
5 rounds
5 back squat - 85%
10 walking lunges
WOD
For time
4 rounds
40 box step ups
40/30/20/10 - pull-ups or ring rows
Strength
3 rounds
5 back squats @ 80%
Immediately into 10 back squats at 50%
WOD
5 3:00 rounds - score is jump rope/round
7 power cleans (75/115)
Farmers carry to short wall and back (yellow/green KB)
Max jump rope (DUs or singles)
1 min rest between rounds
Strength
4 rounds
6 incline DB bench (heavy)
12 dips (modify with overhead tricep extensions)
18 gorilla rows
WOD
6 rounds
15 sit-ups
12 cal row/ski
10 push ups
Strength
Front squat
2x6 - 70%
2x4 - 80%
2x2 - 90%
WOD
3 rounds
50 cal row
25 wall balls
15 GHDs or med ball sit ups
Strength
4 rounds
8 front squats (60%, 65%, 70%, 75%)
16 single leg split squats (8 each leg)
WOD
20:00 EMOM
18 weighted walking lunges (20/40lbs)
16 sit-ups
14 push-ups
9/12 cal ski
10 thrusters (65/95)
Strength
4 rounds
15 bench @ 50%
5 pull-ups
WOD
On the 0:00
20 American KB swings
400m run
20 American KB swings
On the 8:00
20 Russian KB swings
400m run
20 Russian KB swings
On the 16:00
20 KB DLs
400m run
20 KB DLs
On the 24:00
20 burpees
400m run
20 burpees
Strength
Back squat
2x6 - 70%
2x4 - 80%
2x2 - 90%
WOD
5 rounds
Cal row - 35, 30, 25, 20, 15
10 wall balls
10 GHDs or anchored t2b
Strength
4 rounds
10 strict press (increase weight each round)
10 ring rows
WOD
25 min EMOM
9/12 cal ski (or :45 sec of work)
12 push ups
12 quarter burpees
12 push-press (65/95)
12 anchored toes to bar
Strength
Front Squat
3x5 - 75%
3x3 - 85%
WOD
800m/1000m row
25 DB snatch (30/50)
15 box jumps/step ups
800m/1000m row
25 DB snatch
15 box jumps/step ups
800m/1000m row
Strength
3x12 front squat
60%
65%
70%
WOD
14 min AMRAP
100 singles / 50 DUs
10 KB swings (green/yellow)
10 pushups
Dessert
2 rounds of stairs
Strength
5 rounds
8 inline DB Bench
12 gorilla rows
WOD
Cash In - 8 wall touches
4 rounds
20 walking lunges
10 inchworms
10 toes to bar/knee raises
Cash out - 500 meter row
Strength
Back squat
4x6
75%, 75%, 80%, 85%
WOD
5 Rounds (shotgun start if needed)
20 air squats
15 sit ups
10 cal ski
5 goblet squats (yellow/green KB)
Strength
Work up to 3 rep max front squat
WOD
15 min EMOM
9 thrusters (65/95)
9/12 cal row
15 burpees