Workout of the Day (WOD)

Essentials A. 24min EMOM 1.row x 10/7 cal 2.Alternating Box Step Ups x 16 reps 3.Bike x 10/7 cal 4.Farmers Carry x 150 ft B. Mobility Squat Hold x 2.5 min Pretzel x 1 min per side Squat Hold x 2.5 min Seated forward Fold x 1 min Squat Hold x 2.5 min Saddle x

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Essentials A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. 6 sets ( 3 Sets) Barfacing Burpee x 5 reps Touch and Go Power Snatch x 5 reps Rest 90 sec ( 3 Sets ) Barfacing Burpee x 5 reps Touch and Go Power Clean x 5 reps

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Essentials: A. In 13 min Build Up to a Heavy, Not Maximal, Back squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. 5 Sets Strict Press x 5-7 reps + Seated Box Jump x 10 reps On the 2:30 min C. 3 Sets

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Essentials: A. 4 Sets Bench Press x 7-9 reps Rest 30 sec Dual Dumbbell Bent Over Row x 10 reps On the 2:30 min B. 15 min Every 30 sec Speed Deadlift x 1 rep 45-55% C. 3 Sets Sled Pulls x 50 meter Heavy but steady moving weight On the 3min Marks Fitness: A.

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Essentials A. 5 Sets Segmented Clean Deadlift x 5,5,4,4,3 reps Build in weight but do not exceed 1 RM Clean Weight B. 3 Sets Row x 21/18 cal Jumping Pull Up x 15 reps Incline Push Up x 21 reps Thruster x 15 reps On the 5 minute Marks Fitness A. 5 Sets Segmented Clean

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Essentials A. 2 Rounds For Time : Right Shoulder Slam Ball Carry x 200 meters Slam Ball Bear Hug Carry x 200 meters Left Shoulder Slam Ball Carry x 200 meters Slam Ball Zercher Carry x 200 meters B. Mobility Pigeon x 1 min per side Lizard x 1 min per side Single Leg Saddle

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Essentials A. 6 Sets (Alternate) 3 sets Complex (1-2 Pike Push Ups + 3-4 Push Ups + 6-8 Plank Shoulder Taps) 3 Sets Right side Plank x 30 sec Hollow Hold x 30 sec Right Side Plank x 30 sec On the 2:30 min B. 10 min EMOM 5 Shoulder to Overhead + Ring Pulls

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Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 3 reps Empty Bar On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 3 reps Empty Bar On the 2 min Marks B. 2 Rounds For time: Alternating Single Arm Dumbbell Power Snatch x 25 reps Dumbbell

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Essentials A. Yearly Benchmark 15 min Shoulder to Overhead Find 1 rep Max B. 5 Sets Back Squat x 7,7,5,5,3 reps On the 2:30 min *Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and also you should increase the load each set as

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Essentials A. 10min EMOM Hang Power Snatch x 5 rep Empty Bar -rest 4min 10min EMOM Hang Power Clean and Jerk x 5 rep empty bar B. 15 min Every 30 sec Speed Deadlift x 1 rep 45-55% Fitness A. 10min EMOM Hang Squat Snatch x 1 rep 65-75% -rest 4min 10min EMOM Hang Squat

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Essentials A. Yearly Benchmark ‘Amphibian’ For time: 750-650-550-450-350-250 Row for meters 200-400-600-800-1000-1200 Run for meters Fitness A. Yearly Benchmark ‘Amphibian’ For time: 750-650-550-450-350-250 Row for meters 200-400-600-800-1000-1200 Run for meters

Essentials A. Teams of 3 to 4: 18 min AMRAP Hang Power Snatch x 10 reps Wall balls x 15 reps *waterfall style, one per working at a station and only progressing to the next if the person in front of you has cleared there station. B. Mobility Lizard x 1 min per leg Pigeon

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Essentials A. 10 Sets Speed Front Squat x 2 reps 55% On the 90 sec Mark B. 21-15-9 For time: Hang Dumbbell Squat Clean Incline Push Up Fitness A. 10 Sets Speed Front Squat x 2 reps 55% On the 90 sec Mark B. 21-15-9 For time: Hang Dumbbell Squat Clean 50/35 Handstand Push Up

Essentials A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. For time Power Clean x 30 reps Fitness A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. For time Power Clean x 30 reps 70%