Category: WODs

Rest Day=Chest Day

1. Warm-up
10 Minute Steady Bike
Then
Foam Roll and Stretch

2. Strength
Back Squat
Find your 1RM

3. Conditioning
5 Rounds:
100′ Farmers Carry 70/53s
5 Squat Cleans 205/135lbs
15 Chest to Bar Pull-ups

1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike
10 Toes to Bar

2. Strength
Squat Clean
1-1-1-1-1-1-1
Build to 1RM

3. Met-Con
For Time:
60 Single Arm Dumbbell Clean and Jerk 50/35lbs (open style)
50 Push Ups
40 Alternating Dumbbell Squat Cleans
30 Kipping Handstand Push-Ups
20 Dumbbell Snatches
10 Strict Handstand Push-Ups

1. Warm-up
Row 2k

2. Strength
Zero Bounce Deadlift
4×4 @80-90% of 1RM

3. Conditioning
AMRAP 20 Minutes
Bike 15/10 Calories
50 Double Unders
Row 15/10 Calories
15 Burpees

1. Warm-up
Move Steady Through
Row 500m
50 Goblet Squats
Row 500m

2. Strength
Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%

3. Met-Con
3 Rounds:
12 Hang Power Snatch 135/95lbs
12 Push Press
24 Bar Facing Burpees
Rest :60

Rest Day=Chest Day

1. Warm-up
Agility, Flexibility, and Core work

2. Strength
Back Squat
5×2 @90%+

3. Conditioning
40-30-20
Wallballs 20/14lbs
V-ups
Row for Calories

1. Warm-up
3 Rounds
:30 Handstand Hold
Row 250m
15 Light Push Press

2. Strength
Power Clean to Push Jerk
Touch and Go
5×5
(Heavier than last time)

3. Met-Con
For Time:
9 Power Cleans 185/125lbs
9 Front Squats
9 Push Jerk
27 GHD Sit Ups
6 Power Cleans
6 Front Squats
6 Push Jerk
18 GHD Sit Ups
3 Power Cleans
3 Front Squats
3 Push Jerk
9 GHD Sit Ups

1. Warm-up
Bike 100 Calories

2. Strength
Zero Bounce Deadlift
5×3 @75-87.5% of 1RM

4. Gymnastics
4 Rounds:
10 Bar Muscle Ups
15  Kettlebell Swings 70/53s
400m Run

1. Warm-up
Move Steady Through
Run 400m
30 Light Good Mornings
Run 400m

2. Lift
Power Snatch
Touch and Go
5×5
(Heavier than last time)

3. Met-Con
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar
Max Bar Muscle Ups in time remaining
Rest 2:00