W.O.D.s

UPPER BODY15-12-9Chest PressSupinate Pulldown(no rest) 15-12-9Overhead PressSeated Row(no rest) 15-12-9Machine PulloverMachine Biceps Curl(no rest) 15-12-9Pec DeckMachine Triceps Kickback(no rest) 21-15-9Rope Triceps PushdownRope Biceps Curl(no rest) ____________________ WEIGHTLIFTINGTesting SaturdayRest ____________________ POWERBUILDINGCycle 1/Week 1Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) Close Grip Bench Press8(L) 8(M) 8(MH) 8(H) Machine Shoulder Press12(L) 12(M) 12(H) Dumbbell Skull Crusher12(L) 12(M) 12(H) 3 […]

FUNCTIONAL FITNESS4 sets:10 Bench PressMax Rep Strict Pull-up(rest 2:00) AMRAP 15:00200m Run40 Double Under20 KB Swing 53/35 _________________ STRONGFITWeek 32 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 between exercises.8 Dumbbell Incline Press8 Dumbbell Pullover(alternate rounds with a partner) 4 rounds:No rest

FUNCTIONAL FITNESSBack Squat5-4-3-2-1 For total time:3 rounds –3 Toes to Bar5 Burpee to Plate7 Wall Ball 20/14 (rest 1:00) 3 rounds –5 Toes to Bar7 Burpee to Plate9 Wall Ball (rest 2:00) 3 rounds –7 Toes to Bar9 Burpee to Plate11 Wall Ball __________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Snatch 2 rounds for time:8-6-4-2Deadlift 225/155Hand Release Push-upCalorie Row ____________________ STRONGFITWeek 32 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 Row(alternate rounds with a

SLEDS6 rounds:40m Sled Push80m Shuttle Run40m Sled Pull(alternate rounds with a partner) ___________________ WEIGHTLIFTINGTesting Next SaturdaySnatchBuild to Opener Clean & JerkBuild to Opener “Health is the state about which medicine has nothing to say.” ~W. H. Auden

FUNCTIONAL FITNESSPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) AMRAP 15:0060 Double Under30 Sit-up15 Power Snatch 75/55 _____________________ STRONGFITWeek 22 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 ____________________

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pullover8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Overhead Press8-12 Lateral Raise8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Face Pull12-15 Pec Deck12-15 Rear Delt Fly(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Biceps Curl12-15 Triceps Extension20-30

FUNCTIONAL FITNESS4 rounds:12 Bench PressMax Reps Strict Pull-up(rest 2:00 between rounds) 7 rounds for time:3 Wall Walk7 Russian KB Swing 70/4411 Ring Row ____________________ STRONGFITWeek 22 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 between exercises.8 Dumbbell Incline Press8 Dumbbell Pullover(alternate rounds

FUNCTIONAL FITNESSBack Squat4(L) 4(M) 4(MH) 4(H) 5 rounds for total reps:1:00 Toes to Bar1:00 Calorie Row1:00 Air Squat1:00 Rest _____________________ STRONGFITWeek 22 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 Press(alternate

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