W.O.D.s

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For time:90 Double Under60 Pull-up30 KB Swing 53/35800m Run30 KB Swing60 Hand Release Push-up90 Double Under _____________________ STRONGFITWeek 32 rounds: (light)12 Plate Circle (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Dumbbell Incline Press12(L) 10(M) 8(MH) 6(H) […]

FUNCTIONAL FITNESSBack Squat8(L) 8(M) 8(MH) 8(H) AMRAP 15:005-10-15-20-25-etc…Wall Ball Shot 20/14Toes to BarBurpee ________________________ STRONGFITWeek 38 rounds::10 Assault Bike (hard):20 Assault Bike (easy) Complete with as little rest as possible:50 Machine Squat(use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Russian Kettlebell Swing Complete with as little

FUNCTIONAL FITNESSPower Snatch4(L) 4(M) 4(MH) 4(H) For time:42-30-18DB Hang Power Clean & Jerk (1×50/35)Box Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Dumbbell Bent Shrug Complete with as little rest as possible:50 Chest Press Complete with as little rest as possible:50 Wide Grip Lat Pulldown Complete with as

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 5(M) 5(MH) 5(H) For time:12-10-8-6-4-2Single-Arm Devil Press 50/35Calorie Bike ________________________ STRONGFITWeek 22 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 ExtensionAb Wheel (pick reps) 2 rounds:80m Sled Pull Shuttle80m Farmers

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) Incline Chest Press15(L) 12(M) 10(MH) 8(H) Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) Low Row15(L) 12(M) 10(MH) 8(H) 15-12-9Pec DeckRear Delt Fly(no rest) _________________ WEIGHTLIFTINGPause Power Snatch (:02 BK)3-3-3-3-3 Snatch Grip Push Press80% 4×4 Barbell Bent Row5(VL) 5(L) 5(M) 5(MH)

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) 4 rounds for time:400m Run30 Push-up20 KB Swing 53/35 ______________________ STRONGFITWeek 22 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Dumbbell Incline Press12(L) 10(M) 8(MH) 6(H) Dumbbell Pullover12(L) 10(M) 8(MH) 6(H) Machine Dip12(L)

FUNCTIONAL FITNESSBack Squat10(L) 10(M) 10(MH) 10(H) AMRAP 5:0050/40 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP 4:0040/32 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP 3:0030/24 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest) AMRAP 2:0020/16 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest) AMRAP 1:0010/8 Calorie RowMax Wall Ball Shot 20/14 _____________________ STRONGFITWeek 28

FUNCTIONAL FITNESSPower Snatch5(L) 5(M) 5(MH) 5(H) AMRAP 12:003 Deadlift 225/1556 Toes to Bar9 Burpee _______________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Dumbbell Bent Shrug 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

SLEDS3 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 3 rounds:80m Farmers Carry(alternate carries with a partner) 3 rounds:80m Backward Drag Shuttle(alternate shuttles with a partner) _________________ WEIGHTLIFTINGSnatch3 waves:70% 1×175% 1×180% 1×3 Clean + Jerk70% 2(2+2)75% 2+280% 3(2+2) Pause Squat70% 3×2 “He who closes his ears to the views of others shows little confidence in

FUNCTIONAL FITNESSDB Romanian Deadlift10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Goblet Squat For time:30 Thruster 95/6550 Sit-up70 KB Swing 53/3550 Sit-up30 Thruster ____________________ STRONGFITWeek 12 rounds: (very light)15 TKE10 Single-Leg Hip Thrust (back on bench)10 Steps Monter Walk (both sides) Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) Dumbbell Bent Row15(L) 12(M) 10(MH) 8(H) 2 rounds:15