Gymnastics: 5xEMOM 5-7 Strict Pull Ups *If 7 pull ups are easy, do weighted Weightlifting: Back Squat (6 x 5) 6xE2MOM 6 x 5 Last week’s 10RM + 5lbs WOD: 15 Min AMRAP 50 Ft DBx1 OH Walking Lunge 35/50* 40 Cal Row 30 WB 14/20 100 DU RX+ 15 Min AMRAP 50 Ft DBx1…

Capacity: 10x50M Sprint Rest :10 *Score is total time needed to complete exercise, including rest Weightlifting: Clean (3 RM Touch and Go) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 4 RFT – Cap 20 Min 200M Run 20 Alt Pistols 20 S2OH 75/105

Week 2 of 7 Warm-up: 3 Rounds for Quality 10 Beat Swings 10 V Ups 10 Tempo Air Squats (3 count down-5 count hold-1 count up) Weightlifting: Front Squat (6 x 3) 6xE2MOM 6 x 3 Last week’s 5RM + 5lbs WOD: For Time – Cap 18 Min 4, 8, 12, 16, 20 T2B 5,…

Weightlifting: Front Squat 5 RM Front Squat 5 RM Front Squat 12 Min to establish 5 RM *It is highly advised that you do not do 10 reps for every warm up set. Warm up with reps of 3 *Record your 5RM as you will need this in the following weeks WOD: Chipper 60 Burpees…

Warm-up: 3 Rounds for Quality 10 Beat Swings 50 Ft Broad Jump 5 Wall Squats Weightlifting: Power Snatch (3 RM) 12 Min to establish 3 RM. You do not need to hit 3 reps for every set. We recommend starting at 50% and doing doubles. WOD: (2 Rounds for reps) 4 Min AMRAP 10 C2B…

Gymnastics: Tabata Rds 1-4: V Ups Rds 4-8: Hollow Rocks Weightlifting: Deadlift (3 RM) 12 Min to establish 3 RM touch and go deadlift. You do not need to hit 3 reps for every warm up set. We recommend starting at 50% and doing doubles *Record 3RM you will need it in the coming weeks…

Row Repeats: Row 10x100M Row rest :15 Score is the total time it takes you to row ten 100M intervals including rest. Weightlifting: 10 RM Back Squat 10 RM Back Squat 12 Min to establish 10 RM *It is highly advised that you do not do 10 reps for every warm up set. Warm up…

EMOM: 6xEMOM Min 1: 25ft Burpee Broad Jump Min 2: 5-7 Strict Pull Ups Weightlifting: Power Clean (3 RM) 12 Min to establish 3 Rep Max You do not need to hit 3 reps for every set We recommend starting at 50% and doing doubles WOD: 3 RFT Row 20/25 Cal 25 DBx2 Hang Power…

Weightlifting: Front Squat 12xEMOM 1 – 5 Front Squat: start at 65% add weight each round 2 – 10 box jumps at max height WOD: 3 RFT 1000M Row 800M Run rest 1:1 25 Min Cap

Weightlifting: Power Snatch 10 Mins to establish daily max 2 Power Snatch WOD: 5 RFT 4 Power Cleans 185/125 8 Strict HSPU 24/20 Cal Row