Author: admin

Strength: 5-3-1 app for Push Press

WOD: EMOM for 16 mins
Min 1 - 10 burpees
Min 2 - 15 russian swings
Min 3 - 30 DUs
Min 4 - Rest

Strength: 5-3-1 app for Deadlifts

WOD:
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (95/65)
100m runs

Strength: 
3-3-3-3-3
Hang Power Snatches
10 GHD back extensions between sets

WOD: 
400m run
Then 5 rounds
10 pull ups
20 push ups
30 squats
End with:
Run 400m

Strength:  
5-3-1 App for Bench Press

WOD: 
3 rounds
200m run
10 hang power cleans
5 front squats
2 wallwalks

Strength:
5-3-1 app for Backsquats
5-3-1 reps for Power Cleans

WOD:
10 min AMRAP
20 DUs
10 burpee box jumps
20 walking lunges

Strength: 
5-3-1 App Push Press
15 band face pulls between

WOD: 
10-8-6-4-2
Back Squats (155/105)
5-10-15-20-25
Wallballs (20/14)

Strength:
5-3-1 App Deadifts
10 hollow rocks between sets

WOD: 
8 rounds
3 clean and jerks (155/105)
100m run
5 pull ups
10 push ups
15 squats

Strength:
3 rounds
5 tire flips
2 rope climbs
10 partner wallball sit ups/throws (10 each)

WOD:
21-15-9
KB lunges (53/35)
Burpees
21-15-9
KBS
Air Squats

Strength:
5-3-1 App Bench Press
15 bent over rows between

WOD: Partner Cardio
A) Run 400m
B) Row Bike for Calories
4 rounds each person will run 2x and bike/row 2x

Strength:
5-3-1 Program Back Squats
5-3-1 Program Power Cleans
3x10 Boring But Big Squats only at 55%

WOD: 10 min AMRAP
7 thrusters (95/65)
7 T2B
21 DUs