STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

STRENGTH
Bulgarian Split Squats 10×4 each leg
WOD
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Shuttle Run “SLOW”

STRENGTH
Bulgarian Split Squats 10×4 each leg
WOD
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Shuttle Run “SLOW”

STRENGTH
Bulgarian Split Squats 10×4 each leg
WOD
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Shuttle Run “SLOW”

SKILL

SKILL

SKILL

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

WORKOUT PREP
Muscle Clean + Shoulder Press 20-16-12-8-4 Building in weight each set.
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
WOD
For Time:
25 Burpees
25 Shuttle Runs down and back = 1
25 Burpees

WORKOUT PREP
Muscle Clean + Shoulder Press 20-16-12-8-4 Building in weight each set.
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
WOD
For Time:
25 Burpees
25 Shuttle Runs down and back = 1
25 Burpees

WORKOUT PREP
Muscle Clean + Shoulder Press 20-16-12-8-4 Building in weight each set.
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
WOD
For Time:
25 Burpees
25 Shuttle Runs down and back = 1
25 Burpees

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row