WOD: Swod 10-12 Double db tricep ext (kicks) 10-12 Bb bicep curls 8-10 Bb hip thrusts 3 rds Conditioning 15 min amrap 3-6-9-12-,,,,,, Cal Bike Pull-Ups American KB Swings 55/35# STOH 95/65#

WOD: Swod 4th week deload Power clean 5@40,50,60 Front squats 5@40,50,60 Conditioning 3min go AFAP 5-10-15-20 Deadlifts 155/105 # 10-15-20-25 Wall Balls 20/14# 15-20-25-30 Box Jumps 24/20” Rest 1min. 5min AFAP Same workout, Start back at the beginning Rest 2min. 7min AFAP (finish if possible ) Same workout. Start back from beginning

WOD: Conditioning 40 min go AFAP 1k row/ski 1 mile bike 100 dubs 1k ski/row 1 mile run 800 mts row/ski 800 bike 80 dubs 800 ski/row 800 run 400 mts row/ski 400 bike 40 dubs 400 ski/row 400 run

WOD: Swod Conditioning 1 (working on rope climbs ) 15 min cap 12-9-6 STOH 95/65# 4-3-2 Rope climb Conditioning 1 min max cal row 1 min max TTB 1 min max kB swings 70/55# 1 min max sit ups 1 min break 3 rds

WOD: Swod Week 4 (deload) Back rack lunges 4-6 per leg (heavier than last week) Superset with 12 weighted Russian twists 3 rds Same as last week but stay lighter Conditioning The Chief 3 min amrap 3 power cleans 135/95 6 push ups 9 air squats 1 min rest 5 rds Always start where u left off

WOD: Swod 3 Supersets Of: 8-10 Bench Press 8-10 Barbell Bent Over Rows 8-10 Weighted Hanging Knee Raises Rest 2min. Between Sets Part 2 (after you finish part 1) 3 Sets of Ring Dips to failure. Rest 90sec. Between Sets. Conditioning 15 min cap 100 Double Unders 5 Rounds: 15 KB Swings 55/35 15 Push-Ups (2 Times)

WOD: Swod Power clean 3@75,85,95 Front squats 3@75,85,95 Conditioning 15 min to go AFAP 10-8-6-4-2 Thrusters 65/55# SDHP Into 10-8-6-4-2 Thrusters 95/65# SDHP Into 6-4-2 Thrusters 115/75# SDHP Into 6-4-2 Thrusters 135/95# SDHP

WOD: Conditioning 40 min cap 400 mts ski Into 4 rds of 12 cal row 12 double db hang clean 50/35# Into 4 rds 12 cal bike 12 double db snatch Into

WOD: Swod 10-15 min rope climb practice for beginners More advance athletes: 8 ghd sit ups 6 push presses 95/65# 2 rope climbs (1 legless, 1 regular) 3 rds (very sustainable pace) Conditioning 15min go AFAP 10 Pull-Ups 200m Run 10 Pull-Ups 30 Double Unders 200m Run 10 Pull-Ups 40 Plate Ground To Overheads 45/25# 30 Double Unders 200m Run 10 Pull-Ups 50 Push-Ups 40 Plate Ground To Overheads 30 Double Unders 200m Run 10 Pull-Ups

WOD: Swod Week 3 Back rack lunges 4-6 per leg (heavier than last week) Superset with 12 weighted Russian twists 3 rds Same as last week try to increase weight Conditioning 50 power clean 115/75# 50 back squats (from floor) EMOM perform 3 burpees over bar