Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press  Tempo: 20×1 Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings more »

Warmup:  3 rounds of barbell complex with empty bar (barbell complex: 6 of each: Dead Lift, Up right Row, Squat Clean, Front Squat, Push Press, Back Squat, Burpees) WOD:  “Adam Brown” 2 rounds for time: 24 x Dead Lift (295#) 24 Box Jumps 24 x Wall Ball 24 x Bench Press (195#) 24 x Box more »

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD:  EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, perform 10 more »

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Find your 1RM of Strict Press Warmup to 75% 5 @ 75%, 3 @ 85%, 1 @ 95%, + WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, more »

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup to 75% 5 @ 75%, 3 @ 85%, 1 @ 95%, + WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM drills, WOD: Tabata (20 sec work/10 sec rest for 8 rounds) Finish one, then go to the next: 40-m sprint leg levers overhead ball throws (squat and toss ball behind you, run and grab the ball during the 10 sec rest) side ball throws (run and grab the ball during the 10 sec more »

The first week of the WLC is done. So far everyone is doing great! Keep up the focus and determination! Let me know if I can help with anything! Warm-up: ROM, 20 Walking lunges, hold a low dip for 10 secs rest and repeat 2 more times. WOD: 1k Row then 3 rounds of: 15 more »