WARM-UP
AMRAP x 6 MINUTES
8 Barbell Clean Deadlifts
8/8 Slow Tempo Elbow Punches
8 Lunge + Twist + Kang Squats
100m Run

STRENGTH
5 SETS*
10 Bench Press
10 Strict Pull-Ups

*Keep weight moderate.

-Rest as Needed b/t Sets-

WOD
3 SETS
AMRAP x 3 MINUTES
2 Strict Pull-Ups
4 Hand Release Push-Ups
6 Box Jumps (30/24)|(24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

Warm up
3x
Run 200m
10 Hip Bridge
10 Froggers
:30 lunge stretch

Stamina Squats
EMOM 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats

Olympic Technique
6 Sets:
Snatch Deadlift to Knees
Snatch Deadlift to Pockets
Snatch Pull
2 Power Snatches

Rest as needed between sets.
Complexes do not need to be unbroken, however, let’s move with a purpose.

“Eighteen Wheeler”

AMRAP 18:
18/15 Calorie Erg Bike
15 Wallballs (20/14)
12 DB Snatches (50/35)
9 Toes to Bar

WARM-UP
2 SETS
25ft Toe Walks
25ft Heel Grabs
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps

Into…

2 SETS
10 Slam Ball Deadlifts
10 Slam Ball Alt. Reverse Lunges
10 Up-Downs

Into…

400m Group Run

WOD
FOR TIME*
40 Slam Balls (30/20)|(20/10)
30 Burpees
20 Box Step-Up (30/24)|(24/20)
5 Wall Walks
1 Mile Run
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls

*Weight vest optional

COOLDOWN
FOR RECOVERY
5:00 Calf and Plantar Smash

WARMUP

400m run or row

1:00 ea. Lunge Stretch

3x

10 Good Morning
10 Walking Lunges
10 Ring Curls

STRENGTH

5 Sets
Deadlift- find your 2RM
5-5-3-2-2-2

ACCESSORY WORK

A. 3 RNFT – all quality reps
8ea. 1-arm DB Row
10 Lat PullDown

*5min BURN: Seated Band Row

B. 3 RNFT – all quality reps
10 DB Curls
8 ChinUps

*5min BURN: Ring Curls

WARM-UP

3 ROUNDS
20m Side Shuffle
25 Jumping Jacks
20m Side Shuffle
10 Slow Air Squats

STRENGTH

FRONT SQUAT -EVERY 2:00
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+

WOD

5 SETS -EVERY 2:00
20 Front Squats (75/55)|(45/35)
Max 20m Shuttle Runs in Remaining Time…

-Rest 1:30 b/t Sets-

WARM-UP

2:00 Cardio your Choice

into…

2x
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

PUSH x PULL STRENGTH

EMOM 14
MIN 1 – :25 Double DB Push Press / :25 Double DB OH Hold
MIN 2 – :50 Double DB Bent Over Row

PUSH x PULL WOD

AMRAP 3
Max Double DB Up-Down

–rest 1 min–

AMRAP 7
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides

–rest 1 min–

AMRAP 3
Max Double DB Up-Down

Warm up

Run 400m
+
EMOM 3
6 Burpees into Max Single Unders

Strength

5 sets (on the 3:00’s)
8 Back Squats

WOD

For Time:
150 Wallballs (20/14)
100 Box Jumps (24″/20″)
50 1-arm DB Power Snatch
Partition However You’d Like

(20 min cap)

WARM-UP

AMRAP  5 
30 Mountain Climbers
20 Lateral Jumps Over Barbell
10 Good Mornings
5 Burpees

STRENGTH

EMOM  3
5 High Hang Power Clean

-REST 1 min-

EMOM  4
4 Hang Power Clean

-REST 1 min-

EMOM 5
3 Power Cleans

*Increase weight every round. Start light and build to moderate.

WOD

AMRAP  6
6 Hang Power Cleans (95/65)|(65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar

-Rest 2:00-

AMRAP  6
3 Power Cleans (115/75)|(75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar

WARM-UP

1:00 Perfect Kang Squats

Into…

2 ROUNDS
10 Barbell Good Mornings
10 Alt. Step-Back BB Lunges
10 Reverse Crunches (lying knee tucks)
10 Alt. Scorpion Stretch
10 push ups
:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the bench press with some load!

STRENGTH

Bench Press
5-5-4-3-2-2
*Deload Week Prior to Retest of 2RM Next Week — Move Well!

WOD

4 SETS
AMRAP x 3 MINUTES
12 Deadlifts (185/135)|(135/95)
24 Sit-Ups

-Rest 1:00 b/t Sets-

*Start each AMRAP where you left off.

WARM-UP

4 SETS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Hip bridge w/ mini-band
:15 Active Bar Hang
:15 Top of Ring Dip Hold

STRENGTH

DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

WOD

4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

COOL DOWN

FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)