STRENGTH
Strict Press 3×10 Build in weight until you reach 60% of 1 RM
*Rest as needed

WOD
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

STRENGTH
Strict Press 3×10 Build in weight until you reach 60% of 1 RM
*Rest as needed

WOD
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

STRENGTH
Strict Press 3×10 Build in weight until you reach 60% of 1 RM
*Rest as needed

WOD
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

STRENGTH

STRENGTH

STRENGTH

WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups

WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups

WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups

WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.

WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups

STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.

WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups

STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.

WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups