20 min EMOM
1st 14/10 Cal Ski Erg
2nd 15 Box Jumps RX 60 cm
3rd 15 Incline Bench Press RX 20 kg
4th 20 Ring Rows
5th 50 Mountain Climbers
Hybrid WOD
25 min AMRAP
400 m Row, 10 Burpee Box Step Ups, 250 m Run, 15 Wall Ball Shots RX 20 lb
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
