W15D2

Main:

Push Press 4x12-15

Spear Press 4x5

Shrug 4x12-15

DB Kickback 4x12-15

Skull Crusher 4x12–5

Conditioning:

18AMRAP - 15cal AAB + 10x HexBar DL (135-155#)

W15D1

Warm Up: 21-15-9 Box Jump Over + 200m Run

Main:

Overhead Squat 4x15

Zercher Squat 4x5

Front Squat 4x10

Conditioning:

20min AAB Bike

W14D5

Warm Up: 1-mile run

METCON 1:

100ft Jacob’s Ladder or 20cal AAB + 15d HexBar DL

METCON 2 - 3RFT - 10x Alt. DB Snatch + 10x Burpee Over Box + 50x DU

METCON 3 - 4x500m Row

W14D4

Warm Up: 3 x 3AMRAP - 20x Dumbbell Thruster + Max Distance run

Main:

Cable Row 5x5

Wide Grip Lat Pulldown 4x10

Bicep Curl 4x10

Reverse Grip Curl 4x10

Scap Pull Up 4x15-20

Conditioning:

45min Bike

W14D3

Warmup:

3x500m Row

Main:

Goblet Squat 5x15

Safety Bar Squat 5/5/5/4

Pistol Squat 5x8-10

Conditioning:

As many rounds as possible, so long as you make the time cut, every 2-minutes complete 20cal AAB + 5x Burpee

W14D2

Conditioning:

200cal AAB (15-25min)

Main:

Push Press 4x12-15

Spear Press 4x5

Shrug 4x12-15

DB Kickback 4x12-15

Skull Crusher 4x12–5

W14D1

Warm Up: 20-1 Push Up + Pull Up

Main:

Leg Curl 4x15

HexBar Deadlift Max

HexBar DL 4x10

Superset

1. Bulgarian Split Squat 5x5

2. High Box Jump 5x10

Conditioning:

2-Mile Run for Time

W13D5

Warm Up: 21-15-9 Jumping Alt. Lunge + Pull Up + Push Up

METCON 1:

14AMRAP - 10m Bear Craw + 1x Rope Climb + 500m Row

METCON 2 - 4x400m Run

METCON 3 - 6RFT 12x DB Thruster + 8x 10cal Ski Erg + 20x 4count Leg Raise

W13D4

Warm Up: 15AMRAP - 15x Cal AAB + 10x Upright Row + 5x Pull Up

Main:

Barbell Bentover Row 5x5

Wide Grip Lat Pulldown 4x10

Bicep Curl 4x10

Reverse Grip Curl 4x10

Scap Pull Up 4x15-20

Conditioning:

6x500m Row

W13D3

Warmup:

21-15-8 HexBar DL + 20cal AAB

Main:

Good Morning 5x15

Front Squat 5x3

Suitcase Carry 5x50ft

Hang Power Clean 4x8

Superset:

1. RDL 4x8

2. Wall Ball 4x20

Conditioning:

2-mile easy run

W13D2

Conditioning:

18x 1min Hard + 1min Easy AAB

Main:

Tricep Ext. 5x20

Bench 5x3

Shrug 3x10

Front Raise 4x20

W13D1

Warm Up: 10-1 Burpee + TTB

Main:

Leg Curl 4x15

HexBar Deadlift 5x3

HexBar DL 4x10

Superset

1. Bulgarian Split Squat 5x5

2. High Box Jump 5x10

Conditioning:

4K Row

W12D5:

Warmup: 3x2min AMRAP - 6x Burpee Over Bar + Max DU

METCON 1:

12AMRAP - 12x Push Press + 10x Hang DB Power Clean + 8x TTB

METCON 2:

16AMRAP - One Mile run and with remaining time work up to 1RM Bench

W12D4

Warmup:  5RFT - 30x Jumping Jack + 20x Wall Ball Shot + 10x TTB

Main:

Heavy Row 4/4/4/3

Upright Row 3x10

Lateral Raise 3x10

Preacher Curl 3x10

Hammer Curl 3x10

Conditioning:

45min Spin @ 85-90rpm

W12D3

5 Rounds for Time: 800m Run + 30x DB Thruster + 20x Burpee + 10x Pull Up

Post WOD - time permitting, crush some arms and abs.

W12D2

Main:

Machine Fly 5x20

Bench 4/4/4/3

Strict DB Shoulder Press 3x10

Tricep Ext 4x20

Superset:

1. Narrow Grip Bench 4x10

2. Lateral Raise 4x10

Conditioning:

4x5min Round - 30x Push Up + 20x Wall Ball + 10x TTB + Max Effort Double Under remaining time

W12D1

Warm Up: 6x200m Run + 20x Air Squat + 20m Bear Crawl

Main:

Squat 4x20 (lightweight) (add 5-10lbs from last week)

HexBar Deadlift 4/4/4/3

Leg Curl 4x10

Superset

1. High Box Jump 5x5

2. Bulgarian Split Squat 5x5/leg

METCON1:

2x (1-Mile Run into 3 RFT - 10 Front Squat +  10x Pull Up + 30x Ball Slam)

W11D5

Warm Up: 30-20-10 Wall Ball + Box Step Up/leg

METCON 1:

4xE4MOM 10x Hang Power Clean + 1x Rope Climb or 8x Pull Up + 6x Burpee + Max Cal Row remaining time

METCON 2:

200m Burpee Broad Jump

W11D3

40EMOM

1. 5x Burpee

2. 10m SA DB Overhead Walking Lunge

3. 10m SA DB Overhead Walking Lunge

4. 15x Wall Ball Clean

5. 6x Pull Up

W11D2

Main:

Machine Fly 5x20

Bodyweight Bench 4xMax

Strict DB Shoulder Press 3x10

Tricep Ext 4x20

Superset:

1. Narrow Grip Bench 4x10

2. Lateral Raise 4x10

Conditioning:

3-Mile Easy Run