STRENGTH

3 Sets of 10 Reps Each (not for time)

DB BENCH PRESS

BARBELL GOOD MORNINGS

(load should be what you can stand – build over sets if possible)

WOD:

21-15-9-15-21

DB DEVIL PRESS

CAL ROW

TOES TO BAR

STRENGTH

3 Sets of 10 Reps Each (not for time)

DB BENCH PRESS

BARBELL GOOD MORNINGS

(load should be what you can stand – build over sets if possible)

WOD:

21-15-9-15-21

DB DEVIL PRESS

CAL ROW

TOES TO BAR

STRENGTH

3 Sets of 10 Reps Each (not for time)

DB BENCH PRESS

BARBELL GOOD MORNINGS

(load should be what you can stand – build over sets if possible)

WOD:

21-15-9-15-21

DB DEVIL PRESS

CAL ROW

TOES TO BAR

STRENGTH:

FRONT SQUATS:

Set 1: 3×5 @ 40% of your 1 REP BACK SQUAT

Set 2: 3×4 @ 50% of your 1 REP BACK SQUAT

Set 3: 3×3 @ 60% of your 1 REP BACK SQUAT

Set 4: 2×2 @ 70% of your 1 REP BACK SQUAT

NO HEAVIER TODAY!

WOD:

4 Rounds Of:

20 SA DB Step Ups (24″/20″) (35/20)

20 SA DB Push Press (35/20) (10 Each Side)

20 SA DB Deadlifts (10 Each Side)

20 Weighted Sit Ups (hold the DB against the chest through the entire sit up)

STRENGTH:

FRONT SQUATS:

Set 1: 3×5 @ 40% of your 1 REP BACK SQUAT

Set 2: 3×4 @ 50% of your 1 REP BACK SQUAT

Set 3: 3×3 @ 60% of your 1 REP BACK SQUAT

Set 4: 2×2 @ 70% of your 1 REP BACK SQUAT

NO HEAVIER TODAY!

WOD:

4 Rounds Of:

20 SA DB Step Ups (24″/20″) (35/20)

20 SA DB Push Press (35/20) (10 Each Side)

20 SA DB Deadlifts (10 Each Side)

20 Weighted Sit Ups (hold the DB against the chest through the entire sit up)

STRENGTH:

FRONT SQUATS:

Set 1: 3×5 @ 40% of your 1 REP BACK SQUAT

Set 2: 3×4 @ 50% of your 1 REP BACK SQUAT

Set 3: 3×3 @ 60% of your 1 REP BACK SQUAT

Set 4: 2×2 @ 70% of your 1 REP BACK SQUAT

NO HEAVIER TODAY!

WOD:

4 Rounds Of:

20 SA DB Step Ups (24″/20″) (35/20)

20 SA DB Push Press (35/20) (10 Each Side)

20 SA DB Deadlifts (10 Each Side)

20 Weighted Sit Ups (hold the DB against the chest through the entire sit up)

Strength:

Deadlift

Set 1: 10 Reps at 50% 1RM

Set 2: 8 Reps at 60% 1RM

Set 3: 6 Reps at 70% 1RM

Set 4: 4 Reps at 80% 1RM

Set 5: 2 Reps at 90%

DO NOT MAX OUT TODAY

WOD
3min. AMRAP:
8 Shuttle Runs
8 Box Jumps
3min. AMRAP:
10 Shuttle Runs
10 Box Jumps
3min. AMRAP:
8 Wallballs
8 Cal Bike or Row
3 min. AMRAP:
10 Wallballs
10 Cal Bike or Row
REST 1 min. Between Each Section

Strength:

Deadlift

Set 1: 10 Reps at 50% 1RM

Set 2: 8 Reps at 60% 1RM

Set 3: 6 Reps at 70% 1RM

Set 4: 4 Reps at 80% 1RM

Set 5: 2 Reps at 90%

DO NOT MAX OUT TODAY

WOD
3min. AMRAP:
8 Shuttle Runs
8 Box Jumps
3min. AMRAP:
10 Shuttle Runs
10 Box Jumps
3min. AMRAP:
8 Wallballs
8 Cal Bike or Row
3 min. AMRAP:
10 Wallballs
10 Cal Bike or Row
REST 1 min. Between Each Section

Strength:

Deadlift

Set 1: 10 Reps at 50% 1RM

Set 2: 8 Reps at 60% 1RM

Set 3: 6 Reps at 70% 1RM

Set 4: 4 Reps at 80% 1RM

Set 5: 2 Reps at 90%

DO NOT MAX OUT TODAY

WOD
3min. AMRAP:
8 Shuttle Runs
8 Box Jumps
3min. AMRAP:
10 Shuttle Runs
10 Box Jumps
3min. AMRAP:
8 Wallballs
8 Cal Bike or Row
3 min. AMRAP:
10 Wallballs
10 Cal Bike or Row
REST 1 min. Between Each Section

STRENGTH:
STRICT PRESS (Base Percentages off of last Thursday).

3×3 @ 40% (of your heaviest load last Thursday)

3×3 @ 50% (of your heaviest load last Thursday)

3×3 @ 60% of 1RM

Rest 2 Minutes

Max Unbroken Reps at the same load you did Max Unbroken Reps last week. Try to hit more reps this week than last week.

WOD
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)

STRENGTH:
STRICT PRESS (Base Percentages off of last Thursday).

3×3 @ 40% (of your heaviest load last Thursday)

3×3 @ 50% (of your heaviest load last Thursday)

3×3 @ 60% of 1RM

Rest 2 Minutes

Max Unbroken Reps at the same load you did Max Unbroken Reps last week. Try to hit more reps this week than last week.

WOD
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)

STRENGTH:
STRICT PRESS (Base Percentages off of last Thursday).

3×3 @ 40% (of your heaviest load last Thursday)

3×3 @ 50% (of your heaviest load last Thursday)

3×3 @ 60% of 1RM

Rest 2 Minutes

Max Unbroken Reps at the same load you did Max Unbroken Reps last week. Try to hit more reps this week than last week.

WOD
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)

NO STRENGTH TODAY

WOD
400m SA Farmer Carry 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
35 Sit-Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
400 Meter SA Farmer Carry (70/53)
Time Cap: 35min.

NO STRENGTH TODAY

WOD
400m SA Farmer Carry 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
35 Sit-Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
400 Meter SA Farmer Carry (70/53)
Time Cap: 35min.

NO STRENGTH TODAY

WOD
400m SA Farmer Carry 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
35 Sit-Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
30 Double Unders
25 Cal Row
20 SA DB Snatches
15 Toes To Bar
10 Burpees
400 Meter SA Farmer Carry (70/53)
Time Cap: 35min.