WOD

Bench Press

5x3

DB Incline Bench Press

3x10

DB One Arm Row

3x10

3 Rounds

20 Secs Med Ball Twists L

Rest 20 Secs

20 Secs Med ball Twist R

Rest 20m Secs

20 Secs Toe Touches

Rest 20 Secs

20 Sec Flutter Kicks

Rest 20 Secs

20 Secs Of seal Walks

Rest 1-2 mIns

WOD

Back Squats

9x3@ 55-65%

10 MIN AMRAP

10 Box JUmps

50 FT Sled Push

10 Reverse Lunges

After Party

100 Glute Squeezes

WOD

10 Mins to Build up to Heavy Strict press Single

Then

2 rounds for reps

2 Mins Max Strict pull-ups

Rest 1 MIN

2 Mins Max Pushups

Rest 1 MIN

2 MINS Max Front rack KB Walk Every 50 FT IS a Rep

Rest 1 MIN

8 AM Class Reminder

WOD

Partner 1

400 M Run

Partner 2

7 Burpee

7 Deadlifts

7 Power Cleans

7 Front Squats

7 Shoulder to OH

20 MIN AMRAP

WOD

Deadlifts

9x3 @ 55-65%

10 Rounds

Assault Bike

30 Sec Sprint

1 MIN Rest

After Party

One Arm DB Rows

3x8/8

GHD Back Extensions

3x8

WOD

For time
400m Sandbag run

Then, 3 rounds:
15 DB Bench press
20 DB weighted ab-mat sit-ups
100′ DB overhead walking lunge
150′ DB Farmer’s carry

400m Sandbag run

WOD

20 MIN EMOM

1. Shoulder Press

2-3 Reps

2. Strict Pullups

2-10 Reps

3. Cals On rower/ Bike

12-20 Cals

4. Rest

After Party

Russian Twists Throws

3x20 secs Per side

WOD

20 MIN AMRAP

Row 250 M

Plate Push 50 FT

Run 200 M

Seal Walk 50 FT

AFTER Party

BANDED Lateral Raises

3x10

DB Side Bends

3x10

WOD

5 rounds

15 T2B

10 Front Squats

Rest 2 MINS After each Round

ADD Load After each round

Example

95/65

115/75

135/95

155/105

185/125