Flex Friday!
Repeat 4 times
Bicep curl 21s
10 one arm overhead
Tricep extensions
WOD
Repeat 3 times
2 minutes max one arm bent over rows
Rest 1 minute
2 minute max
Kettlebell squat cleans
Rest 1 minute
2 minutes dumbbell overhead carry (2)
Rest 1 minute
2 minutes one arm
Overhead lunges in place
Rest 1 minute
Test- max one arm
snatches in 3 min
Rest 3 minutes
Test- max one arm squat
Cleans in 3 minutes
WOD
Amrap in 20 minutes
15 wallball shots
20 double unders
300m run
With a running clock:
0:00-10:00
5 rounds
10 sprawls over plate
35 Sit-ups
10:00-20:00
50 burpees
one arm thrusters
16 if 35# or heavier
22 if 30#
28 if 25 or lighter
20:00-25:00
30 pull-ups
25:00-30:00
60 plate chest presses
30:00-35:00
50 burpee squats
4 sets
5 one arm Arnold
press-each arm
5 strict pull-ups/banded
Or inverted bar rows
5 one arm push press
Each arm
WOD
“””The Chief”””
Repeat 5 times
Amrap in 3 minutes
3 dumbbell power cleans
6 push-ups
9 air squats
Then rest 1 minute
4 sets
10 Bulgarian split
squats- each leg
10 sumo deadlifts
20m banded walk
WOD
5 rounds for time
6 cal ski
12 plate lunges
18 plate ground to
overhead
24 box jumps
