WOD 1: 12′ AMRAP:8 Bent Over Row8 Wall Ball Tosses8e Russian Twists w/ MedBall3′ Rest12′ AMRAP:12/9 Cal Row6 each arm DB Hang Clean and Jerk**Have half of the class start on the first 12′ AMRAP, half onthe second, then switch!Read More

Conditioning: Partner Workout! 30 Min AMRAP.. split reps as desired 50 Wall Balls 50 Deadlifts (225/155) 40 Toes 2 Bar 40 Power Cleans (185/125) 30 Single Arm Devil Press (50/35) 30 each Single Arm DB Floor Press (50/35) 20 Power Snatches (135/95) 20 Ring Muscle Ups (scale to ring dips or Paralette Pushups) *Weights change...Read More

Day 1Back Squat, Build up to a 3RMRomanian Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Sorenson Holds, 3 x :45 SecondsPlank Pull-throughs, 4 x 20 (L+R = 2) Day 2Bench Press, Build up to a 3RMStanding Arnold Press, 4 x 10-12 SS: A) DB Chest Fly 3 x...Read More

Day 1Bench Press 4 x 8-12 (301) Seated DB Press 4 x 8-12 (301)Lat Pull-downs 3 x 20-25Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 20 (L+R=1) Day 2Back Squat, 4 x 8-12 (301)DB Bent-over Rows,4 x 8-12 (301)Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box...Read More

MondayBack squat 5 x 4 @ 80%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB taps, 3 x 30 (L+R=1) WednesdayBench Press 5 x 4 @80%Barbell bent-over Row, 3 x 10-12 heavySS: A) DB...Read More