3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)

Look Back at your weights from last Friday and try to gain a few pounds this week.
WOD
Every 2.5min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar

3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)

Look Back at your weights from last Friday and try to gain a few pounds this week.
WOD
Every 2.5min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar

3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)

Look Back at your weights from last Friday and try to gain a few pounds this week.
WOD
Every 2.5min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar

3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.

WOD
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets

3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.

WOD
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets

3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.

WOD
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.

WOD
3 min. of Double Unders
3 min. of Pull-Ups or Muscle Ups
1 min. of Row
3 min. Rest
2 min. of Double Unders
2 min. of Pull-Ups or Muscle Ups
1 min. of Assault Bike
2 min. Rest
1 min. of Double Unders
1 min. of Pull-Ups or Muscle Ups
1 min. of Row

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.

WOD
3 min. of Double Unders
3 min. of Pull-Ups or Muscle Ups
1 min. of Row
3 min. Rest
2 min. of Double Unders
2 min. of Pull-Ups or Muscle Ups
1 min. of Assault Bike
2 min. Rest
1 min. of Double Unders
1 min. of Pull-Ups or Muscle Ups
1 min. of Row

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.

WOD
3 min. of Double Unders
3 min. of Pull-Ups or Muscle Ups
1 min. of Row
3 min. Rest
2 min. of Double Unders
2 min. of Pull-Ups or Muscle Ups
1 min. of Assault Bike
2 min. Rest
1 min. of Double Unders
1 min. of Pull-Ups or Muscle Ups
1 min. of Row

STRENGTH
15 min to build to a heavy Power Clean and Jerk

15 MIN AMRAP
1 Deadlift (315/205lbs.)
3 Burpees
5 Toes-To-Bar

STRENGTH
15 min to build to a heavy Power Clean and Jerk

15 MIN AMRAP
1 Deadlift (315/205lbs.)
3 Burpees
5 Toes-To-Bar

STRENGTH
15 min to build to a heavy Power Clean and Jerk

15 MIN AMRAP
1 Deadlift (315/205lbs.)
3 Burpees
5 Toes-To-Bar

Week 3

Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

15 MIN AMRAP
Reps 1,2,3,4,5 then repeat 1,2,3,4,5 then repeat
Wall Balls (20/14)
Double DB Deadlift
Box Step Ups

Week 3

Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

15 MIN AMRAP
Reps 1,2,3,4,5 then repeat 1,2,3,4,5 then repeat
Wall Balls (20/14)
Double DB Deadlift
Box Step Ups

Week 3

Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

15 MIN AMRAP
Reps 1,2,3,4,5 then repeat 1,2,3,4,5 then repeat
Wall Balls (20/14)
Double DB Deadlift
Box Step Ups