WOD
4 Rounds
2 min ON – 2 min OFF
1st Echo Bike for Cal
2nd Row Erg for Cal
3rd Ski Erg for Cal
Hybrid WOD
25 min AMRAP
400 m Run
20 DB Thrusters RX 15 kg
200 m Farmer Walk RX 15 kg
Day 1
A1.2×8 1×5 1×3 1×1 or 4×8 bench press
A2.4×10 Incline drop set
A3.4ss 10 Incline fly + 12 lateral raises
A4.3tri set 10 shoulder press + 10 dips + 10 skull crasher
A5.3ss 15 weighted sit ups +10r/10l kneeling wod chops
Day 2
B1.2×8 1×5 1×3 1×1 or 4×8 deadlift
B2.4×10 lat pull down (drop set)
B3.4ss 12 pull over + 12 hammer curls
B4.3ss 10 dumbell pendley row + 12 cable bicep curls
B5.3ss 12 ghd sit ups + 30/20 shoulder tap +30/20 mountain climber
Day 3
C1.4×8 Back squat
C2.4×10 leg press (drop set)
C3.4ss20 farmer loaded lunges + 12 legcurls
C4.4ss 15 adductors + 10 db stiff leg deadlift
C5.3ss 50 bicycle abs + 25 superman back extension
Upper Body Focus
A1. 4×8-10 Front Squat (DB or Bar)
A2. 4x 20(10R/10L) Overhead plate step back lunge
A3. 4×10 wide grip Bent over row (Barbell)
A4. 4×10 Bench press
A5. 3 ss 12 Machine pull down + max feet elevated push ups
A6. 3 ss 12 underhand chest supported row + 12 dumbbell chest fly
A7. 3 ss 20 tuck ups + 15L/15R cable woodchopper
Lower Body Focus
B1. 4×8-10 Sumo Deadlift
B2. 4 ss 20 side step squats + 12 Leg curls
B3. 4 ss 10 suitcase step ups + 15 Hip thrusts
B4. 4x 8 pull ups
B5. 4×10 Arnold press
B6. 3 ss 15 Close Grip Dumbbell chest press + 12 DB rotational bicep curl
B7. 3 ss 15 banded raised leg crunch with abduction + 30-40″ banded plank with hip extension
Upper body FBB
A1. 3 sets of: 1’ Skierg 15 Turkish Sit up 8-8 Half kneeling Windmill
A2. 4 sets of : 8 Strict Pull Ups
A3.3 sets of: 8-6-4-Max Incline Bench Press
A4.3 sets of : 10-10 Gorilla Rows 10 Parallete Push ups
A5: 3 sets of: 10 Alt Db Bench Press 10 Body Row
