STRENGTH
Bench Press 5×5
Then
4 Rounds
10 Total each arm Alternating Dumbbell Incline Bench Press @ Moderate weight – maintain
control and quality
10 Standing Tricep Extension w/ band both arms @ moderate weight – maintain quality

WOD
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)

STRENGTH
Bench Press 5×5
Then
4 Rounds
10 Total each arm Alternating Dumbbell Incline Bench Press @ Moderate weight – maintain
control and quality
10 Standing Tricep Extension w/ band both arms @ moderate weight – maintain quality

WOD
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)

STRENGTH
Bench Press 5×5
Then
4 Rounds
10 Total each arm Alternating Dumbbell Incline Bench Press @ Moderate weight – maintain
control and quality
10 Standing Tricep Extension w/ band both arms @ moderate weight – maintain quality

WOD
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)

STRENGTH
4 rounds:
10 Single Leg DB Hip Thrust (each leg)
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds

WOD
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups or Pull-Ups

STRENGTH
4 rounds:
10 Single Leg DB Hip Thrust (each leg)
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds

WOD
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups or Pull-Ups

STRENGTH
4 rounds:
10 Single Leg DB Hip Thrust (each leg)
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds

WOD
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups or Pull-Ups

STRENGTH
1. Back Squat 5×5 @75% of 1 RM
2. 5×2 Front Squats 70%,75%,80%,85%,90%

(non-barbell option is 5×5 Double Kettlebell Front Squats)

WOD
5 Rounds
10 Burpees
50ft Single Dumbbell Walking Lunge (50/35)
200 meter run

STRENGTH
1. Back Squat 5×5 @75% of 1 RM
2. 5×2 Front Squats 70%,75%,80%,85%,90%

(non-barbell option is 5×5 Double Kettlebell Front Squats)

WOD
5 Rounds
10 Burpees
50ft Single Dumbbell Walking Lunge (50/35)
200 meter run

STRENGTH
1. Back Squat 5×5 @75% of 1 RM
2. 5×2 Front Squats 70%,75%,80%,85%,90%

(non-barbell option is 5×5 Double Kettlebell Front Squats)

WOD
5 Rounds
10 Burpees
50ft Single Dumbbell Walking Lunge (50/35)
200 meter run

3 Total Shuttle Runs after each set.

Then
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%

WOD
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

3 Total Shuttle Runs after each set.

Then
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%

WOD
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

3 Total Shuttle Runs after each set.

Then
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%

WOD
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

STRENGTH
Shrug+Power Snatch EMOM for 14 min “build in weight every 2 minutes”

WOD
400m Run
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
400m Run

STRENGTH
Shrug+Power Snatch EMOM for 14 min “build in weight every 2 minutes”

WOD
400m Run
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
400m Run

STRENGTH
Shrug+Power Snatch EMOM for 14 min “build in weight every 2 minutes”

WOD
400m Run
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
400m Run