STRENGTH A1 - Bench Press 5-5-5-5 A2 - Yates Row 4x10 WOD Accumulate 4 Minutes of Dead Hang When you drop: 50 Double Unders 20 [...]

Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher (2x30/2x20) 2 - 1x12 Drag Curl (2x30/2x20) 3 - 1x12 Seated DB Lateral Raise (2x15/2x10) [...]

STRENGTH Core Strength EMOM 9 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x12 Band Side Plank Row (red) 3 - 1x12 Band [...]

STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives [...]

WOD "1/2 Sort of Murph" Run 800m 10 Rounds 5 Pull-Up 10 Push-Ups 10 Wall Balls (20/14) Run 800m MOBILITY Shoulder Prehab A1 - DB [...]

STRENGTH A1 - Bench Press 10-8-6-4 A2 - Barbell Pendlay Row 4x8 EMOM 12 1 - 1x16 DB Reverse Lunge (2x50/2x35) 2 - 1x12 Bench [...]

STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean + Front Squat + Split Jerk WOD For Time 5 Rounds 20 [...]

Strength A1 Bench Drop Set 4x 5 + Max Effort* *5 reps, change weights, Max effort at 50% weight 1 A2 DB Bent Over Row [...]

WOD 5 Rounds 90s work/90s rest 8 Over the Bar Burpee Time Remaining: Max Effort Power Snatch 135/95) Beach Muscles EMOM 12 Minutes 30s work/30s [...]

STRENGTH 1 - Bench Press Drop Set 4x 5 + ME* A2 - DB Curl 4x10 (2x30/2x20) *5 reps - rest - Max Effort WOD [...]