W.O.D.s

UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Steated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant load)(rest :20 between sets) Cable Triceps Pushdown10×10 (constant load)(rest :30 between sets) Cable Biceps Curl10×10 (constant load)(rest :30 between sets) _______________________ WEIGHTLIFTINGBarbell Incline Press5(L) 5(M) 5(MH) 5(H) Supinated Pulldown12(L) 10(M) […]

CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H)*15 Banded Straight Arm Pulldowns after each set For time:1000m Row21 Toes to Bar9 Burpee15 Toes to Bar15 Burpee9 Toes to Bar21 Burpee1000m Row ____________________________ STRONGFITWeek 12 rounds: (very light)12 Supine Scaption12 Prone Scaption12 Seated Arc Raises 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Machine Dip(alternate rounds with a partner)

CROSSFITFront Squat15(L) 12(M) 10(MH) 8(H)*10 Banded Side Steps (each way) after each set 5 rounds for total reps:AMRAP 2:0015 Wall Ball 20/14Max Single-Arm DB Snatch 50/35 (in remaining time)(1:00 rest between rounds) ____________________ STRONGFITWeek 12 rounds: (very light)10 Hamstring Floss10 Cossack Squat10 Bird Dog (alternating) Back Squat8(L) 8(M) 8(MH) 8(H) Romanian Deadlift8(L) 8(M) 8(MH) 8(H)

CROSSFITStanding Strict Press15(L) 12(M) 10(MH) 8(H)*15 Banded Front Raise after each set 5 rounds for time:10 Pull-ups200m Run15 Push-ups200m Run20 Sit-ups(:30 rest between rounds) _____________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row Bench Press8(L) 8(M) 8(MH) 8(H)(increase weight of final set each week) Supinated Pulldown8(L) 8(M)

SLEDSBuild to Max Load:10x10m Sled Push (must complete 10m without stopping. rest as needed between pushes) ________________________________ WEIGHTLIFTINGSnatch70% 1×375% 2×280% 3×1 Clean + Jerk70% 2+275% 2+280% 3(1+1) Step-up8(L) 8(M) 8(H) Good Morning8(L) 8(M) 8(H) Incline Sit-up2 sets (pick reps) “Make yourself do unpleasant things so as to gain the upper hand of your soul.” ~W.

CROSSFITPower Clean & Push Press3(L) 2(M) 2(MH) 1(H) For time:2000/1600m Assault Bike60 Sit-up800m Run120 Double Under1000/800m Assault Bike30 Sit-up400m Run60 Double Under ____________________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Dumbbell Bent Row8(L) 8(M) 8(MH) 8(H) 2 rounds:15 Back ExtensionAb Wheel (pick reps) Complete

UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Seated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant load)(rest :20 between sets) Cable Triceps Pushdown10×10 (constant load)(rest :30 between sets) Cable Biceps Curl10×10 (constant load)(rest :30 between sets) ___________________________ WEIGHTLIFTINGPower Snatch70% 4×3 Barbell Incline Press8(L) 8(M) 8(MH) 8(H)

CROSSFITWeighted Pull-up 5(L) 4(M) 3(MH) 2(H)*20 Banded Curls after each set AMRAP 6:002-4-6-8-10-12-etc…KB Goblet Reverse Lunge 53/35 (in place)KB Swing 53/35Box Jump Over 24/20 (3:00 rest) AMRAP 6:002-4-6-8-10-12-etc…KB Goblet Reverse Lunge 53/35 (in place)KB Swing 53/35Box Jump Over 24/20 __________________________ STRONGFITWeek 32 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press8(L) 8(M)

CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*10 Banded Good Mornings after each set AMRAP 21:0030/24 Calorie Row20 Burpee Over the Bar10 Power Clean 135/95 ______________________ STRONGFITWeek 32 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge Complete with as little rest as possible:50 Back Squat(use a weight that you can do 12-15 reps with)

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H)*20 Banded Triceps Pushdowns “Fran”For time:21-15-9Thruster 95/65Pull-up ____________________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Complete with as little rest as possible:50 Chest Press(use a weight that you can do 10-12 reps with) Complete with as little rest as possible:50 Wide Grip Lat Pulldown(use a weight