A. Back squats, 5 sets x 10 reps, rest 90 sec
B. Barbell rows, 5 sets x 10 reps, rest 90 sec
C1. One arm dumbbell row, 3 sets x 8 reps/arm
C2. Seated Biceps curls w. dumbbells, 3 sets x 8 reps
C3. Bent Over Dumbbell Reverse Flyes, 3 sets x 8 reps
D1. Goblet squats, 3 sets x 8 reps
D2. Toes to bar/knees to elbows (strict), 3 sets x 8 reps
D3. Ring row, 3 sets x 8 reps
5 rounds for time of:
200 m Run
10 Kettlebell swings
200 m Run
10 Goblet Squats
4 Rounds not for time:
30 sec Hollow Hold
5 V-Ups
10 Hollow Rocks
A. Deadlifts, 5 sets x 10 reps, rest 90 sec
B. Shoulder press, 5 sets x 10 reps, rest 90 sec
C1. Supinated grip Pull-ups/Ring row, 3 sets x 8 reps
C2. Good mornings, 3 sets x 8 reps
C3. Farmers walk with 2 kettlebells, 3 sets x 30 m
D1. Dumbbell side raises, 3 sets x 8 reps
D2. Arnold press, 3 sets x 8 reps
D3. Seated Biceps curls w. dumbbells, 3 sets x 8 reps
In 15 min, complete the following:
Run 800 m
immediately followed by AMRAP:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest 5 min
In 15 minutes, complete the following:
Run 800 m
immediately followed by AMRAP:
10 Dumbbell Thrusters
20 V-Ups
WOD
A. Back squats, 5 sets x 10 reps, rest 90 sec
B. Bench press, 5 sets x 10 reps, rest 90 sec
C1. Hip thrusts with barbell, 3 sets x 8 reps
C2. Bulgarian split squats, 3 sets x 8 reps/leg
C3. Farmers walk with 2 kettlebells in front rack, 3 sets x 30 m
D1. Dumbbell press on bench, 3 sets x 8 reps
D2. Barbell row, 3 sets x 8 reps
D3. Biceps curls w. Barbell, 3 sets x 8 reps
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*1-minute rest after each round*
WOD
A1. Deadlifts, 4 sets x 6 reps @40X1
A2. Arnold press, 4 sets x 8 reps @40X1
A3. Band Pull-Apart, 4 sets x 8 reps @40X1
Rest 90 sec
B1. Shoulder press w. dumbbells, 4 sets x 6 reps @40X1
B2. Face pulls w. band, 4 sets x 8 reps @40X1
B3. Biceps curl w. barbell, 4 sets x 8 reps @40X1
Rest 90 sec
C. Farmers walk w. 1 kettlebell in front rack, 1 kettlebell in suitcase hold, 2 sets x 30 m/arm
D. Farmers walk w. 2 kettlebells in suitcase hold, 2 sets x 30 m
21-15-9 reps of:
Wall ball shots
Tuck-ups
400 m Run after each round
WOD
A1. Squats with 2 kettlebells in front rack, 4 sets x 8 reps @40X1
A2. Back squats, 4 sets x 6 reps @40X1
A3. Hip thrusts, 4 sets x 8 reps @40X1
Rest 90 sec
B1. One-leg hip thrusts, 4 sets x 8 reps/leg @40X1
B2. Bulgarian split squats, 4 sets x 6 reps/leg @40X1
B3. Banded Glute kick backs 4 sets x 8 reps/leg @40X1
Rest 90 sec
C1. Back extensions (in GHD), 4 sets x 8 reps @40X1
C2. Dips, 4 sets x 6 reps @40X1
C3. Pushups, 4 sets x 8 reps @40X1
2 kettlebells.
AMRAP x 12 min:
6 Strict Toes to Bar or Hanging Leg Raises
9 Burpees
12 Alternating Single-Arm Dumbbell snatches