W.O.D.s

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 […]

UPPER BODY4 rounds:10 EZ Bar Overhead Triceps Extension10 EZ Bar Biceps Curl(alternate rounds with a partner) 3 rounds:12 Nautilus Multi-Triceps12 Nautilus Multi-Biceps(alternate rounds with a partner) 3 rounds:15 Machine Triceps Kickback15 Bisolator(alternate rounds with a partner) Complete with as little rest as possible:50 Leaning Triceps Press50 Drag Curl ____________________ WEIGHTLIFTINGPause Power Snatch (:02 in receiving

FUNCTIONAL FITNESSDB Prone Incline Row10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Skull Crusher 4 rounds for time with a partner:120m Sled Push 180/13580 Double Under40 Push-up(share work anyhow) ___________________ STRONGFITWeek 12 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Dumbbell Incline Press15(L) 12(M) 10(MH)

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)10(L) 8(M) 6(MH)*follow each set with 10 Partner Hamstring Curl 3 rounds for time:400m Run21 Wall Ball Shot 20/1415 Pull-up ______________________ STRONGFITWeek 18 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

FUNCTIONAL FITNESSDB Bench Press10(L) 8(M) 6(MH) 4(H)*follow each set with 10 DB Curl No rest between AMRAP’sAMRAP 7:0030 Toes to Bar30 BurpeeMax Calorie Row AMRAP 5:0020 Toes to Bar20 BurpeesMax Calorie Row AMRAP 3:0010 Toes to Bar10 BurpeesMax Calorie Row _____________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Dumbbell Bent Shrug

SLEDS5 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle(alternate Shuttles with a partner) ______________________ WEIGHTLIFTINGSnatch70% 2×275% 2×280% 3×2 Clean + Jerk70% 2(2+2)75% 2+280% 3(2+2) Pause Squat65% 3×3 “Tell me and I forget. Teach me and I remember. Involve me and I learn.” ~Benjamin Franklin

FUNCTIONAL FITNESSDB Romanian Deadlift12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Goblet Squat “Chief & Kong”AMRAP 18:003 Power Clean 135/956 Handstand Push-up9 Wall Ball Shot 20/1412 Deadlift 135/9515 Push-up ____________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Leg Press6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Hip Thrust15(M)

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

FUNCTIONAL FITNESSDB Prone Incline Row12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Skull Crusher For time:9-15-21-15-9Toes to BarDouble UnderCalorie BikeDouble Under ___________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H) Supinated Pulldown12(L) 10(M) 8(MH) 6(H) 4 rounds:No rest between exercises.12 Machine Dip12 EZ Bar Biceps

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)12(L) 10(M) 8(H)*follow each set with 10 Partner Hamstring Curl 10 rounds for time:200m Run15 Air Squat10 Burpees __________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat12(L) 10(M) 8(MH) 6(H) Dumbbell RDL6(L) 6(M) 6(MH) 6(H) Hip Thrust15(L) 15(M) 15(H) 15-12-9Leg ExtensionHamstring Curl 1:00 Plank