STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)

STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)

STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)

STRENGTH
20-25min
*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time
with about 10-20sec. of rest between each set. Really push for max reps!
1.) 5min. For Max Reps:
Barbell Hip Thrusts
2.) 5min. For Max Reps:
Banded Tricep Pull Downs
3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps
4.) 5min. For Max Reps:
Weighted DB Sit-Ups
5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.
Rest 1 min. Between Each Station.

WOD
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20

3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps
REST 1 min. Between Each Section

STRENGTH
20-25min
*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time
with about 10-20sec. of rest between each set. Really push for max reps!
1.) 5min. For Max Reps:
Barbell Hip Thrusts
2.) 5min. For Max Reps:
Banded Tricep Pull Downs
3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps
4.) 5min. For Max Reps:
Weighted DB Sit-Ups
5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.
Rest 1 min. Between Each Station.

WOD
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20)

3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20)
REST 1 min. Between Each Section

WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.

WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.

WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.