W.O.D.s

SLEDSContinue until failure:10yd Sled Push 45/010yd Sled Push 90/4510yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue until failure:30yd Backward Drag 45/030yd Backward Drag 90/4530yd Backward Drag 135/90etc…. _____________________________ WEIGHTLIFTINGDon’t exceed 70% of 1RM:Snatch Pull + Floating Sntach + Overhead Squat5(1+1+1) Don’t exceed 70% of 1RM:Clean Pull […]

CROSSFITBarbell Reverse LungeEvery 2:00 for 10:0010 Barbell Reverse Lunges(make consistent increases each set) For time:50 Double Unders15 Thrusters 95/6540 Double Unders12 Thrusters30 Double unders9 Thrusters20 Double Unders6 Thrusters10 Double Unders3 Thrusters _______________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Stagger Stance RDL8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between

UPPER BODYMachine Shoulder Press20(L) 20(M) 20(H) Cable Seate Row20(L) 20(M) 20(H) Chest Press20(L) 20(M) 20(H) Wide Grip Pulldown20(L) 20(M) 20(H) Lateral Raise20(L) 20(M) 20(H) Reverse Grip Triceps Pushdown20(L) 20(M) 20(H) Cable Biceps Curl20(L) 20(M) 20(H) __________________________ WEIGHTLIFTINGPower Snatch60% 3×365% 3×3 Incline Bench Press8(L) 8(M) 8(MH) 8(H) Weighted Dip8(L) 8(M) 8(MH) 8(H) Alt Side & Front

CROSSFITPush PressEvery 1:00 for 10:001 Push Press(make consistent increases each minute) AMRAP 15:001 Rope Climb10 Box Jump 24/20250/200m Row ________________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Arnold Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Chest Press12 Seated Row(alternate rounds with a partner) Dumbbell Skull Crusher15(L) 12(M) 10(MH)

CROSSFIT“1/2 Murph”For time:800m Run50 Pull-ups100 Push-ups150 Air Squats800m Run(partition anyhow) ______________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt Arm Dumbbell Incline Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Pec Deck15 Machine Dip(alternate rounds with a partner) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Supinated Pulldown15

SLEDS5 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 3 rounds:60m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 2 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) _____________________________ WEIGHTLIFTINGDon’t exceed 70% of 1RM:Every 1:00 for 10:002 Power

CROSSFITBarbell Reverse Lunge5×4 (constant load – alternating legs)(1:00 rest between sets) For time:100 Wall Balls 20/145 Burpees Every Minute (starting at 0:00) _____________________________ STRONGFITWeek 32 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row Deadlift8(L) 6(M) 4(H) 10(MH) Dumbbell Bent Row10(L) 8(M) 6(H) 15(MH) Wide Grip Pulldown10(L) 8(M) 6(H) 15(MH)

UPPER BODY Pullover8×8(rest :30 or less) Chest Press8×8(rest :30 or less) Lat Pulldown8×8(rest :30 or less) 3 rounds:15 Pec Deck15 Rear Delt Fly(rest :30 or less) Reverse Grip Triceps Pushdown3×20 Cable Biceps Curl3×20 _____________________________ WEIGHTLIFTINGIncline Bench Press8(L) 8(M) 8(MH) 8(H) Weighted Dip8(L) 8(M) 8(MH) 8(H) Plate Raise4×8 (M) Skull Crusher8(L) 8(M) 8(MH) 8(H) Seated Arc

CROSSFITPush Press5×2 (constant load)(1:00 rest between sets) For time:100 Double Unders10 Wall Walks25 Toes to Bar50 Box Jump Overs 24/2025 Toes to Bar10 Wall Walks100 Double Unders ___________________________ STRONGFITWeek 32 rounds: (very light)12 Supine Scaption12 H-Raise12 Lateral Raise Shoulder Press8(L) 6(M) 4(H) 10(MH) Pullover & Press10(L) 8(M) 6(H) 12(MH) Weighted or Machine Dip8(L) 6(M) 4(H)

CROSSFITPower Clean5×2 (constant load)(1:00 rest between sets) For total reps:AMRAP 10:002000/1600m RowMax Clean & Jerks 135/95 (in remaining time) (rest 3:00) AMRAP 7:001000/800m RowMax Power Snatch 95/65 (in remaining time) _______________________________ STRONGFITWeek 32 rounds: (very light)10 Hamstring Floss10 Pause Squat (:03 in bottom)10 Steps Walking Lunge Split Squat10(L) 8(M) 6(H) 12(MH) Hamstring Curl10(L) 8(M) 6(H)