STRENGTH

5 Sets: 10 DB Hang Clean Thruster “Clusters” 200 Meter Run *Rest 1-2 Minutes after each round

WOD

For Time: 60 Calorie Row 50 Wall Balls (20/14) 40 Plate Ground to Overhead (45/35)

STRENGTH

3-4 Sets: 100 Meter Suitcase Carry (each side) 10-12 Side Bends DB or KB “Oblique Busters” (each side) 1:00 Minute of Plank Shoulder Touches

WOD

3 Rounds for time: 20 Calorie Assault Bike 20 Kettlebell Swings (53/35) 20 Box Jumps/Step Ups (24/20)

Shoulder Prehab 3 Sets10 Seated DB External Rotations (light)20-30 Second Hang

WOD

3 Rounds for Time:15 Power Cleans (115/75)12 Toes-2-Bar400 Meter Run

Extra Work3 Sets:10 Incline DB Press20-30 Second GHD Prone Hold

Drop Set Option:3 Sets:10 Incline DB Press (heavy)20 Incline DB Press (light)20-30 Second GHD Prone Hold

STRENGTH

5 Sets of 8-10 Back Rack Lunges

WOD

3 Rounds for Completion: 20 Calorie Row 20 DB Plank Rows (R+L=2) *Get through each round with a purpose and rest as needed or until a rower is available. Sub in bike if needed.

After Party 3 Sets of 10-12 Landmine Rotations

Strength

4×10 Strict Pull Ups

WOD

12 Min EMOMMinute 1 – 30 Double UndersMinute 2 – 16 Alt. DB SnatchMinute 3 – 20|12 Push-ups

After partyAnchored Sit Ups3x20*slip feet under 2 DBs and hold 1-2 KBs in your front rack.

WOD

“The Chief”Five Rounds 3 Minute AMRAP:3 Power Cleans (135/95)6 Push-Ups9 Air SquatsRest 1 Minute after each AMRAP

WOD

5 Sets: 3 Minutes: Max Calorie Row 1 Minute: Max Kettlebell Swings :45 Second Hollow Body Hold -Rest 1-2 Minutes

*Each round should take approximately 6-7 Minutes. Try to move as quickly from one station to the next to keep a continuous clock. Get your rest at the end where it’s programmed. 😉

After Party

Sled Push Completed […]

Strength Day

4×8 Deadlifts4x8 Single Arm Arnold Press w. DB (each arm)4×8 Skull Crushers*If possible, for each of these movements perform a 3 second negative on the eccentric portion.

After Party

100-150 Banded Curls100-150 Banded Rows

WOD

For Completion:15 Back Squats (Medium)800 Meter Run10 Back Squats (Medium/Heavy)800 Meter Run5 Back Squats (Heavy)800 Meter Run

*After today’s workout we want to be sure to “cool down”-Couch Stretch 1 Min each leg-Pigeon Stretch 1 Min each leg-Forward Fold 1 Min

Partner WOD

“Buy in”For Time800 m Farmer Carry400 m Front Rack Carry200 m Overhead Carry*Divide these carries however you and your partner want.

Then,

4 Rounds for time:35 Double Unders30 Air Squats25 Wall Balls (20/14)20 Chest to Bar15 Power Snatch*Alternate after each movement.