Warm Up
2 Rounds
run 400
10 push ups
10 squats
10 sit ups

Strength

Strict press with dumbell or barbell.
5 sets til failure.
Shooting for about 10 reps so base your weight off that
If you only have a single dumbell press with one arm til failure then switch to your other arm.. make it burn.

WOd 1
10 min AMRAP
10 alternating arm devils press
20 Sit ups

Rest 5 minutes

Wod 2 AMRAP 10
10 alternating arm devils press
20 sit ups

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Barbell verison
10 Minute amrap
5 Burpees
5 clean and jerks 135/95
20 SIt ups

Rest 5 Minutes

10 Minute Amrap
5 burpees
5 Clean and jerks
20 Sit ups
Extra works

3 Rounds:
15 Single Leg Hip Bridges (each side)
10 Lateral Box Step Ups (each side)
10-15 (reverse grip pull up) or 15 bent over rows

Warm up-
4 Rounds
100 M run
10 Air squats
10 push ups
10 sit ups

Wods
10:00 min AMRAP
30 Step Back Lunge (right)
15 Hand Release Push Up
30 Step Back Lunge (left)
15 Hand Release Push Up
Rest 3 mins
10:00 min AMRAP
30 Step Forward Lunge (right)
15 Hand Release Push Up
30 Step Forward Lunge (left)
15 Hand Release Push Up
Extra work. Nice and easy
3 Rounds:
10-15 Db Bent Over Rows (each side)
15 Single Leg Calf Raises (each side)
1:00 Side Plank Hold (each side)

Warm up
3 Rounds of time
20 Butt kicks
20 high knees
10 Air squats (squat therapy reps, see video below)

Strenght- Back squats
Barbell 7 sets of 3-5 at heavier weight if you have
Dumbbell 5-7 sets of higher reps (8 to 10) with a 1 second hold at the bottom

Wod- Dumbbell Version
4 Rounds For time
6 single arm dumbbell thrusters right arm
10 Alternating single leg v ups or 15 Sit ups
6 single arm thruster left arm
10 alternating single leg v ups or 15 sits up

Wod Barbell version
4 rounds for time
6 thrusters 95/65
10 Alternating single leg v ups or 15 Sit ups
6 thrusters 95/62
10 alternating single leg v ups or 15 sits up

Cinco de Mayo!

Warm up
10 Minutes of moving. Run, walk, push ups, practice doubles, or anything you want as long as your moving.


So many 5’s Chipper
500 Meter run (make your best guess, go about 150 feet past your 400m run turn around)
55 Burpees
55 Alt Db snatch (Barbell version is 25 power snatches)
55 Doubles or singles
55 lunges
55 Push ups
55 air squats
55 Sit ups
500 M Run

Warm up
5 Rounds
Run 100
8 overhead squats with a pvc or broom stick
8 pass throughs

Strength
5 sets of 10 overhead squats for QUALITY.
Light weight
Empty barbell or light dumbbell. If you are still working on depth with single arm DB overhead squats or struggle with the movement switch to overhead lunges. 5 each leg 5 sets.. nice and slow

Wod 1- Barbell Version

8 Minutes Amrap
8 push press. 95/65
8 Bent over rows (pull ups if you have a pull up bar)
8 Front Rack lunges (4 each leg)

Rest 4 Minutes

Wod 2
8 Minutes amarp
8 Deadlifts 95/65
8 Push ups
8 Lunges with no weight

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Dumbbell version
8 minutes Amrap
8 Push press (4 each if you have single DB)
8 Bent over rows (4 each arm if you a single DB)
8 Lunges with your dumbbell

Rest 4 minutes

Wod 2 – 8 Minute Amrap
8 dumbbell deadlifts) (4 each side if you only have 1 DB)
8 push ups
8 no weight lunges