Saturday
- 30:00 EMOM, alternating movements, all using 22.5# DBs
- 5 reps devil's press
- 12 reps DB floor press
- 12 reps DB bent-over row
- 12 reps DB z-press
- 12 reps DB hang power clean
- Superset x 3, rest 2:00 between
- 12 reps DB curls, 22.5# DBs
- 12 reps DB tricep extensions, 15# DBs
Monday - "Ellen" - new girl WOD from Crossfit.com + strength
- 3 rounds
- 20 burpees
- 21 alternating DB snatches, 35# DB
- 12 DB thrusters, 35# DBs
- 3 sets of 5 reps/side DB snatch 50# DB
- 3 sets of 3 reps/side SA DB thruster 50# DB
- 3 sets of 10 reps v-ups
Tuesday - body building upper
- 3 sets of max rep pull-ups (11 [PR!]/9/7)
- 3 sets of max rep push-ups (20/22/20)
- Superset x 3 rounds
- 6 ring dips
- 8 DB chest press, 35# DBs
- Rest 2:00
- 4 TTB
- 8 DB bent-over rows, 35# DBs
- Rest 2:00
- 5 decline push-ups
- 12 DB bent-over reverse flies, 15# DBs
Wednesday
- 2 sets of 5 rounds each, 2:1 work:rest between sets
- 5 rounds
- 5 DB squat cleans, 35# DBs
- 7 TTB
- 10 SA renegade rows with push-up (5 rows/side), 35# DBs
- 100 v-ups
- 4:00 running clock planks
Thursday - body building lower
- KB Goblet tempo squat
- 1 set of 8 reps, 40# KB
- 2 sets of 8 reps, 53# KB
- 1 set of 6 reps, 88# KB
- 2 sets of 4 reps, 88# KB
- 4 sets of 6 reps/side DB staggered stance RDL with 50# DBs
- 4 sets of 6/side DB rear-foot elevated split squats with 22.5# DBs racked on shoulders
- Superset x 3 rounds, 2:00 rest between, all unbroken with 35# DBs
- 5 hang power cleans
- 5 DB front squats
- 5 DB thrusters
Friday
- 6 sets, 1:1 work rest
- Sets 1-3
- 10 pull-ups
- 15 push-ups
- 20 burpees
- Sets 4-6
- 10 pull-ups
- 15 push-ups
- 40 air squats
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