Strength: Press 5 x 40% 5 x 50% 5 x 60% WOD EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – […]

Strength: Deadlift 5 x 40% 5 x 50% 5 x 60% WOD: WOD: 3 Rounds for Time: 80 Double Unders 40 Calorie Row 15 Handstand Pushups 5 Deadlifts 185/125

Strength Bench Press 5 x 40% 5 x 50% 5 x 60% WOD 3RFT: 3 Power Snatches (115/75) 5 OHS (115/75) 7 Toes to Bar Rest 3:00 3RFT: 9 Power Cleans […]

Wendler Back Squats Week 4 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD EMOMx15 Min 1: 15 Wallballs (20/14#) Min 2: 15 KB Swings (53/35#) […]

Strength: Strict Press Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD 3 RFT 10 Box Jumps (24/20) 15 KBS […]

Strength: Deadlifts!! Use 90% of Max as working max. Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD AMRAP 6: […]

Strength: Bench Press Use 90% of max as working max. Set 1- 5 @ 75% Set 2- 3 @ 85% Set 3- 1+ @ 95% WODS: Players choice! Either complete […]

Strength Back Squats Use 90% of 1RM as your working max. Example if your max is 320, use 288 as working max. Set 1 – 5 rep @ 75% Set […]

Strength: Strict Landmine Rows 5 x 5 90/60  WOD: 4 Rounds for time. 50 Walking Lunges 500 Meter Row 20 Push ups 20 Sit ups 50 Double Unders

Strength: Front Squats 3×5 @ 67% 3×3 @ 72% 3×1 @ 81% WOD: You must load your own bar during the workout! 10 Cleans @ 115/75 10 Pull ups 10 […]