STR: Push Press WOD: AMRAP 2: Max DUs or Practice DUs -If this is too challenging, do 1:00 jump rope practice, 1:00 cardio of choice (AB, Row, Run) Immediately into, EMOM 8: Alternating between, 1- :45 Push Press 2- :45 Plate GTOH -Goal: stay consistent on reps. Immediately into, AMRAP 2: Max DUs or Practice […]
STR: Front Squats WOD: AMRAP 10: 3 Front Squats 3 Toes To Bar 6 FS 6 TTB 9 FS 9 TTB … ETC. ADD 3 Reps after each round. -Front Squat should be light and unbroken. -Goal: make it to Round 15-18.
WOD: “Jason and Landen” 4 RFT: (with a partner) 376m Run (together) 39 KBS (1.5/1) 34 Burpee Box Jump Overs (30/24) -One person works at a time, except for the run.
STR: Deadlift WOD: E4MOM 16: (4 SETS) 50 DUs or 75 Singles 15/12 Cal Bike or 250m Row or 200m Run 10 Deadlifts 50 DUs or 75 Singles
STR: Strict Press Seesaw Row WOD: AMRAP 3: (x4) 3 Burpees 5 Push Press 7 Box Jump Overs Rest 1:00 -pick up where you left off.
STR: Back Squats WOD: EMOM 10: Alternating between, 1- 18/14 Cal Row 2- 10 Front Squats
STR: Bench Press WOD: AMRAP 15: 25 DB Floor Press 25 Walking Lunges 25 Hand Release Push-ups 25 Tuck-ups
STR: Clean WOD: 2 RFT: 800m Run 20 Power Cleans
WOD: “Matthew Shepard” 10 RFT: 12 Front Squats (135/95 ) 9 Weighted Pull-Ups (35/25) 8 Handstand Push-Ups
STR: Deadlift WOD: For Time: (TC: 14min) 800m Run 30 Plate GTOH (25/15) 21 Deadlifts 400m Run 20 Plate GTOH 15 Deadlifts 200m Run 10 Plate GTOH 9 Deadlifts
