4 Sets of:
Back Squats: 10-10-8-8
Bulgarian Split Squats: 8L/8R
-Then-
3 Sets of:
Burpee Complex**: 9 Reps
1 Arm Kettlebell Clean & Jerk: 6 Reps Each Arm
-----------------------------------
**Burpee Complex=
1 Burpee, 1 Two Pump Burpee, 1 Navy SEAL = 3 Reps
Weighted Pull Ups: 12-10-7-5(35lbs/44lbs/53lbs/70lbs)
-Then-
4min on/90sec off x 4 Rounds:
Air Dyne: 35 Cals
Sandbag Cleans: Max Reps in Remaining Time:
4 Rounds of:
Strict Barbell Press: 8 Reps
Farmers Walk-->60ft <--60ft
-Then-
3 Sets of:
DB Bench Press: 8-10 Reps
Seated Cable Rows: 16 Reps
-Then-
Mace 360's/10 &2's
Mace Squats
3 Total Rounds of:
Air Dyne: 25 Cals
4 Rounds of "Cindy"*
2 Rounds of Dumbbell "DT"(2x50 lbs)**
--------------------------------------------
*"Cindy" =
Pull Ups: 5 Reps
Push Ups: 10 Reps
Air Squats: 15 Reps
-------------------------
**"DT"=
Deadlift: 12 Reps
Hang Power Clean: 9 Reps
Shoulder to Overhead: 6 Reps
Gym Jones "300" Workout
Strict Pull Ups: 25 Reps
Deadlift: 50 Reps(135 lbs)
Hand Release Push Ups: 50 Reps
Box Jumps: 50 Reps(24")
Floor Wipers: 50 Reps(25/25)(135 lbs)
1 Arm Dead Kettlebell Clean & Press: 25 Reps Left/25Reps Right**(44 lbs)
Strict Pull Ups: 25 Reps
(**Must Complete ALL 25 Reps on one arm before switching arms)
5 Sets of:
Barbell Strict Press: 6 Reps
Seated Cable Rows: 16 Reps
-Then-
3 Sets of:
DB Bench Press: 10 Reps
Weighted Pull Ups: 12-10-8 Reps(35 lbs/44 lbs/53 lbs)
-Then-
WOD: AFAP
Air Dyne: 100 Cals
Burpees: 100 Reps
Swings(R): 50 Reps
3 Mile Run
-Then-
4 Sets of:
Back Squat: 8 Reps
DB Reverse Lunges:16(8/8)
-Then-
4 Sets of:
1 Arm DB Bicep Curls: 15-18 Reps Each Arm
KB Goblet Squats: 10 Reps:
-Then-
2 Sets of:
Vertical Grip Pull Ups: Max Unbroken Reps
(Rest 2min Between Sets)
5 Sets of:
Barbell Strict Press: 8 Reps
Deadlift: 6 Reps
-Then-
4 Sets of:
DB Bench Press: 6-8 Reps
Seated Cable Rows: 15 Reps
5 Sets of:
Deadlift: 8 Reps
Strict Barbell Press: 8 Reps
-Then-
4 Sets of:
Seated Cable Rows: 12 Reps
Incline DB Raises: 12 Reps
1 Arm DB Curls: 15-18 Each Arm
Strict Pull Ups-100 Reps**
Strict Dips-100 Reps**
(**Partition Reps Anyhow)
-Then-
Hindu Squats: 120 Reps
9-14-24
4 Sets of:
Bench Press: 6-8 Reps
1 Arm DB Row: 10L/10R
-Then-
4 Sets of:
Seated DB Press:8-12 Reps
Seated Cable Rows: 12-Max Reps
KB Goblet Squats: 10 Reps
9-15-24
For Time:
Strict Pull Ups: 20 Reps
Navy SEALs: 30 Reps
Swings(R): 30 Reps
Strict Pull Ups: 20 Reps
Two Pump Burpees: 30 Reps
Swings(R): 30 Reps
Strict Pull Ups: 20 Reps
Burpees: 30 Reps
Swings(R): 30 Reps
9-16-24
3.5 Mile Run
-Then-
Deadlift: 4 Sets of 8 Reps
-Then-
Double Kettlebell Squats: 3 Sets of 10 Reps
-Then-
3 Sets of:
Mace 360's: 12L/12R
Alt Pistols: 10(5/5)
