A.1 Overhead Walking Lunge 8, 8, 8, 8
A.2
3 Rounds
15 Front Squat #135/#95
Row 800M
A.3
2 x 1 Minute Weighted Plank Hold AHAP
2 x 10 Weighted Back Ext. w/ 3 Second Pause at Top AHAP
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A.1 Push Press 3, 3, 3, 3, 3
A.2
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Ups
Power Clean #135/#95
A.3
3 x 20 GHDSU
or
400 Flutter Kicks
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A.1 Bench 5, 5, 5, 5, 5
A.2
3 Rounds
Run 800M
Rest 2 Minutes
A.3
300 Flutter Kicks
100 Ab Mat Sit Ups
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A.1 Wendler Back Squat – Week #2, Cycle #4
3 x 70%, 3 x 80%, 3 x 90% and 10 x 50% of TW
A.2
EMOM x30
Minute 1: 10 Calorie Row
Minute 2: 10 Box Jumps Overs
Minute 3: 10 Deadlifts #185/#135
Minute 4: 10 Wall Balls
Minute 5: 10 Ring Dips
Minute 6: Rest
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A.1 Wendler Back Squat- Week 3, Cycle 3
75% x 5, 85% x 3, 95% x 1+ and 50% x 10
A.2
4 Rounds
Run 400M
15 Chest 2 Bar Pull Ups
15 Target Burpees
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