W.O.D.s

FUNCTIONAL FITNESSDB Bench Press12(L) 10(M) 8(MH) 6(H)*follow each set with 10 DB Curl For time:50 Calorie Row30 DB Snatch 50/3510 Wall Walk (2:00 rest) 10 Wall Walk30 DB Snatch50 Calorie Row _____________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H) Single-Arm Dumbbell Row12(L) 10(M) 8(MH) […]

SLEDS4 rounds:10m Sled Push Shuttle 3 rounds:10m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:10m Sled Push Shuttle20m Sled Push Shuttle30m Sled Push Shuttle(alternate shuttles with a partner) 1 round:10m Sled Push Shuttle20m Sled Push Shuttle30m Sled Push Shuttle40m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag Shuttle _______________________

FUNCTIONAL FITNESSDB Romanian Deadlift15(L) 12(M) 10(MH) 8(H) For time:30 Burpee Box Jump Over 24/20750/600m Row20 Burpee Box Jump Over500/400m Row10 Burpee Box Jump Over250/200m Row ____________________ STRONGFITWeek 22 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 Thrust12(M) 12(MH) 12(H) For time:40

UPPER BODY8 rounds:No rest between exercises.8 Chest Press8 Cable Seated Row(rest :30 or less) 8 rounds:No rest between exercises.8 Machine Triceps Kickback8 EZ Bar Curl(rest :30 or less) 8 rounds:No rest between exercises.8 Pec Deck8 Rear Delt Fly(rest :30 or less) 8 rounds:No rest between exercises.8 H-Raise8 Seated Hammer Curl (rest :30 or less) ____________________

FUNCTIONAL FITNESSDB Prone Incline Row15(L) 12(M) 10(MH) 8(H) For time:1-2-3-4-5-6-7-8-9Power Clean 135/95Pull-up _______________________ STRONGFITWeek 22 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 Curl(alternate rounds with a partner) 4 rounds:No rest between

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)10(L) 8(M) 6(H) For total reps:AMRAP 2:00200m RunMax Wall Ball Shot 20/14 (rest 1:00) AMRAP 4:00400m RunMax Wall Ball Shot 20/14 (rest 1:00) AMRAP 8:00800m RunMax Wall Ball Shot 20/14 ____________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat12(L) 10(M) 8(MH) 6(H) Dumbbell RDL12(L)

FUNCTIONAL FITNESSDB Bench Press15(L) 12(M) 10(MH) 8(H) 6 rounds for time:6 Single-Arm Devil Press 50/35 (Left arm)6 Single-Arm Push Press 50/35 (Left arm)6 Single-Arm Devil Press (Right arm)6 Single-Arm Push Press (Right arm) ________________________ STRONGFITWeek 22 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H) Single-Arm Dumbbell Row12(L)

SLEDS5 rounds:10m Sled Push20m Jog Shuttle10m Sled Push(alternate rounds with a partner) 80m Farmers Carry 4 rounds:20m Sled Push20m Jog Shuttle20m Sled Push(alternate rounds with a partner) 80m Farmers Carry 3 rounds:30m Sled Push20m Jog Shuttle30m Sled Push(alternate rounds with a partner) __________________________ WEIGHTLIFTINGDon’t exceed 75%:Every 1:00 for 10:001 Snatch High Pull + 1 Power

FUNCTIONAL FITNESSAMRAP 6:003 Power Snatch 95/659/6 Calorie Bike15 Double Under (rest 3:00) AMRAP 6:003 Clean & Jerk 135/959 Box Jump 24/2015 Air Squat (rest 3:00) AMRAP 6:003 Deadlift 185/1259 Toes to Bar15 Wall Ball Shots 20/14 _____________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Leg Press6(H) 12(MH) 25(M)(start with

Holiday Hours!7:00a-Noon – Open Gym ____________________ UPPER BODY8 rounds:No rest between exercises.8 Incline Chest Press8 Cable High Row(rest :30 or less) 8 rounds:No rest between exercises.8 Pullover & Press8 EZ Bar Curl(rest :30 or less) 8 rounds:No rest between exercises.8 Machine Lateral Raise8 Machine Triceps Kickback(rest :30 or less) ________________________ WEIGHTLIFTINGPause Power Snatch (:02 in