WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
5 Inch Worms + Scorpions
Then:
Mobility


WIN
SKILL:
3 Sets
10 Bar Rollouts
10 BB Split Jerk Presses
10 BB Good Mornings
*Add weight 5 -10 lbs. more this week
LIFT:
Deadlift
*Build to 85%
5 x 1 @ 85%
WOD:
“HORSEMAN”
For Time:
100 Cal. Row
*EMOM 3 Deadlift (245/185) (225/165)


FIT
SKILL:
3 Sets
10 Bar Rollouts
10 BB Split Jerk Presses
10 BB Good Mornings
*Add weight 5 -10 lbs. more this week
LIFT:
Deadlift
4 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
*Add 15 lbs. to your 5RM and take from that number.  
WOD:
5 Rounds
15/12 Cal. Row
5 Deadlift (185/125) (165/115)


AT HOME
SKILL:
3 Sets
25 Weighted Sit Ups
*Rest 1 Min.
LIFT:
3 Sets
8e S.L. Glute-Bridges
10 Weighted Good Mornings
WOD:
5 Rounds
200 M. Run
5 Gorilla Burpees

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