Warm Up

Band Shoulder Series

then 2 rounds:

30 sec Close Grip Bar Hang

10 DF Cuban Press

5-10 Band Chest Fly + 5-10 Band Chest Press

8 ATG Split Squat/leg

Strength

Bench Press – 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)

Supinated Chin Ups 3×5-8 – increase difficulty

Partner WOD

20-16-12-8-4:

DB/KB Hang Clean & Jerks

Wide Grip Ring Rows

then 1000/800m Row

then 30-20-10:

DB Incline Bench Press

Chest Supported Rows

-Split the reps

“Nightmare on Palmer Street”

20 min EMOM:

1..2..Franny’s coming for you

1)10 Thrusters

2)10 Pull ups

3..4.. Better hit the floor

3) 10 Push ups

4) 10 Power Cleans

5..6.. Carry and Gym-nas-tics

5) 50 ft. Sandbag Bear Hug Carry

6) 10 Toes to Bar

7..8.. Two movements you hate

7) 10/7 Cal Bike

8) 6 Single Arm Devil’s Press (3/arm)

9..10.. Never Walk AGAIN!

9) 12/10 Cal Row

10) 50 ft. Lunge

Partner WOD

20 min AMRAP:

40/30 Cals on Machine

6 Clean & Jerks

6-12-18-24-30-etc. Muscle Ups/Pull ups (in sets of 3)

Warm Up

2 rounds:

10 Cossacks + 10 Pause Goblet Squats

8 Split Squat Rock Backs/side

90 sec Rolling Plank

Strength:

A1) Back Squat – Build to a heavy set of 4, then 2×5-8 – increase load/reps

A2) Pause Calf/Tib Raise 2×15

B) Single Leg RDL 3×8-10/leg – increase load/reps

Conditioning:

3 sets – 2 min ON/OFF:

15/10 Cal Row

16 Deficit Reverse Lunges

Burpees to Plate for Remainder

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

15 Face Pulls + 15 Band Pull Aparts

10 Cuban Press

1 Arm Overhead Carry

Strength:

Strict Press – Build to a heavy set of 4, then 2×5-8 – increase load/reps

Wide Grip Bent Over Row 3×8-12 – increase load/reps

Conditioning:

Partner WOD – 20 min AMRAP:

200m Row/Run

12 Body Weight Step Ups

Farmer Carry Lap

30 sec Handstand Hold/Plank

-Alternate rounds

W.O.D.

9 min EMOM:

1. 5-10 Strict Chest to Bar Pull ups @30X1
2. Dips x 5-10 @22X2
3. 30 sec Hollow Hold

then

10 min AMRAP:

200m Run

1 Rope Climb/Rope Pull/10-30 sec Chin Over Bar Hold

then

Partner WOD – 7 min AMRAP:

4-8-12-16-20-etc.

Kettlebell Swings

Toes to Bar

Split the reps

Warm Up

10 Nerve Floss/side

then 2 rounds:

15 Seated Leg Curls

10 Single Leg RDL/Leg

15 Rocking Hip Flexor Mob/side

Strength:

Deadlift – Build to a heavy set of 4, then 2×5-8 – increase load/reps

Partner WOD

12 min AMRAP:

60 Double Unders

100 ft. Walking Lunge

10-20-30-40-50-etc. Wall Balls

-Split the reps

Warm Up

Band Shoulder series

then 2 rounds:

30 sec Close Grip Bar Hang

10 DF Cuban Press

5-10 Band Chest Fly + 5-10 Band Chest Press

8 ATG Split Squat/leg

Strength:

Bench Press – Build to a heavy set of 4, then 2×5-8 – increase load/reps

Supinated Chin Ups – 3×5-8 – increase load/reps

Partner WOD

50/40 Cal Row

20 DB Incline Bench Press

20 DB Chest Supported row

40/30 Cal Row

20 DB Bench Press

20 DB Chinese Rows

30/20 Cal Row

20 DB Floor Press

20 DB Bent Over Row

Split the reps

Partner WOD

2 sets:

50-40-30-20-10 Calories on a Machine

(10-20) – (8-16) – (6-12) – (4-8) – (2-4) Muscle Ups/Burpee Pull ups

10-8-6-4-2 Clean & Jerks

Split the reps

Warm Up:

2 rounds:

10 Cossacks + 10 Pause Goblet Squats

8 Split Squat Rock Backs/side

90 sec Rolling Plank

Strength:

A1) Back Squat 3×5-8 – increase load/reps

A2) Pause Calf/Tib Raises 2×15

B) Hand Supported Single Leg RDL 3×10/Leg

Conditioning

Partner WOD – 10 min AMRAP:

10-20-30-40-etc. Double KB Deadlifts

100 ft. Walking Lunge

200 ft. Farmer Carry

300 ft. Shuttle Run

-Split the reps