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Warmup2X10 Jumping Lunges10 Hand-Release Pushups10 Air Squats10 Double Dumbbell DeadliftsWODFive rounds for time of:15/10 Calories of Assault Bike10 Devil’s Presses (50/35 lb DBs)
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmup400m Run+2X7 Single Dumbbell Thrusters (50/35) 7 Single arm Ring Rows7 Burpees*one arm per roundSkill PrepEMOM X 81) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS2) 3 Power Snatch + 3 Snatch Balance3) 3 Snatch + 3...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=drivesdkWarmupEMOM X 71) 15 sit-ups 30 Flutter kicks2) 15 KBS 30 High knees3) 10 push-ups 30 DU4) RESTAerobic Capacity5 Rounds1) Straight Leg Raises - FAST (15 Seconds)2) Straight Leg Raise Static Hold (15 Seconds)3) Knees To Chest - SLOW (30...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editWarmup2 rounds9 Db deadlift 6 Db reverse lunges 3 Db push press •200m run•2 rounds9 Db double swings 6 Db curtsy lunges 30 Db twists •200m runBack Squat 3x3Back Squat for load: #1: 3 reps @ 65% #2: 3 reps...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=drivesdkWarmupBuy in:400m run•15-10-5Kettlebell swingsBox jumps15-15-15V-upsStrength/Skill3 sets: 3 Front Squats + 1 JerkIn Week 1, work at 65% of your 1RM Clean & Jerk for 3 sets of 3 Front Squats + 1 Jerk. In Week 2, apply target weight increase...
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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarmup200m Run20 Over-and-Back DB Hops15 V-ups200m Double Dumbbell Farmers Carry (50's/35')15 V-ups20 Over-and-Back DB Hops200m RunAerobic Capacity5 Rounds1) Right Arm Bent Over Row w/Kettlebell (5 Reps)2) Right Arm Russian Kettlebell Swing (5 Reps)3) Left Arm Bent Over Row w/Kettlebell (5...
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/editWarmupE:90 X 212 Wall Balls, 20#/14#6 Toes to Bar30 Double UndersAerobic Capacity5 ROUNDS1) Double Unders (15 Seconds)2) Plate Jumps (45 Seconds)Gymnastics3X:Hanging L-Sit Holds20 sec x 3 rounds (30 sec rest btw rounds)Strict Dip5-7 reps x 3 rounds (30 sec btw...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/editWarmup2X:9 Cal Row6 goblet squats12 V-upsAerobic Capacity5 Rounds1) Front Squat (15 Seconds)2) Front Squat Bottom Hold (5 Seconds)3) Front Rack Hold (10 Seconds)4) Behind Neck Strict Press w/PVC (30 Seconds)Back Squat 5x5Back Squat for load: #1: 5 reps @ 80%...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editAerobic Capacity5 Rounds1) Medicine Ball Clean (20 Seconds)2) Medicine Ball Hold At Bottom Of Squat (20 Seconds)3) Power Clean w/Bar (20 Seconds)Skill PrepEMOM X 81) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press2) 3 Power clean...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/editWarmup2X:5 Navy seal burpees10 Cal Row15 Wall Balls20 Russian twists6 min CapStrengthEvery :90 sec for 9 minutes (3 sets) of:Station 1 – Sumo Deadlift x 5Station 2 – :30 sec KB Hollow HoldSpend 5min warming up to RPE 6-7 for...
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