W.O.D.s

FUNCTIONAL FITNESSPower Snatch2(L) 2(M) 2(MH) 2(H) For time:400m Run -then-16-12-8-4Burpee Box Jump Over 24/20Single-Arm Devil Press 50/35 -then- 400m Run ___________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption 4 rounds:No rest between exercises.8 Bench Press8 Lat Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated […]

SLEDS2 rounds:40m Backwards Drag40m Sled Push(rest while partner completes)80m Sled Pull(rest while partner completes)40m Backwards Drag40m Sled Pull(rest while partner completes)80m Sled Push(alternate with a partner every 80m) _____________________ WEIGHTLIFTINGSnatch2 waves:75% 1×180% 1×185% 1×190% 1×1 Clean + Jerk2 waves:75% 1×180% 1×185% 1×190% 1×1 Pause Squat60% 1×270% 1×280% 1×2 “A man can do all things if

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ______________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Romanian Deadlift12(L) 10(M) 8(MH) 6(H) Machine Squat12(L) 10(M) 8(MH) 6(H) Hip Thrust15(L) 12(M) 10(MH) 8(H) Barbell Sit-up12(L) 10(M) 8(MH) 6(H) 200m Farmers Walk _____________________ COMPETITORClean & Jerk (barbell cycling)10(L)

UPPER BODY4 rounds:No rest between exercises.8-12 Machine Dip8-12 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 EZ Bar Curl8-12 EZ Bar Overhead Triceps Extension(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 DB Hammer Curl8-12 DB Skull Crusher(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Cable Curl12-15 Triceps Pushdown(alternate

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For total time:5 rounds –20 Double Under10 Russian KB Swing 70/44 (3:00 rest) 5 rounds –10 Burpee20 Double Under _________________ STRONGFITWeek 12 rounds: (light)12 Plate Circle (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension 4 rounds:No rest

FUNCTIONAL FITNESSBack Squat6(L) 6(M) 6(MH) 6(H) For time:3000/2400m Bike1500/1200m Row75 Wall Ball 20/14(2:00 on / 1:00 off until you finish) _______________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber 4 rounds:No rest between exercises.8 Goblet Squat8 Russian Kettlebell Swing(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Leg Extension10 Leg

FUNCTIONAL FITNESSPower Snatch3(L) 3(M) 3(MH) 3(H) AMRAP 12:008 DB Snatch 50/356 Toes to Bar4 DB Box Step Over 50/35 (20″) _________________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption 4 rounds:No rest between exercises.8 Bench Press8 Lat Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated

SLEDS6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) ____________________ WEIGHTLIFTINGSnatch3 waves:70% 1×175% 1×180% 1×185% 1×1 Clean + Jerk2 waves:70% 1×175% 1×180% 1×185% 1×1 Pause Squat65%

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 6:003 Wall Walk6 Goblet Lunge 53/3512/9 Calorie Row(2:00 rest between AMRAPs) ____________________ STRONGFITWeek 32 rounds: (very light)15 TKE10 Single-Leg Hip Thrust10 Steps Monter Walk (both sides) Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) Dumbbell Bent Row12(L) 10(M) 8(MH) 6(H) 2 rounds:15 Back

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Rear Delt Fly8-12 Low Row(alternate rounds with a partner) 8 rounds:No rest between exercises.8 Machine Triceps Kickback8 EZ Bar Curl(rest :30 or less) Machine Lateral Raise8×8 (M)(rest