WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!

RX Strength/Skill Week 2 (Snatch) Every 90s x 8 2 muscle snatch + 2 drop snatch *focus on explosive technique Workout AMRAP 10 10 hang power snatch (50/35kg) 20 wall balls (20/14lbs) METCON Workout For time 5 rounds 12 TTB 12 Dual DB Devils press 24m Dual DB FR walking lunges 12 Slam ball Slams

METCON Workout AMRAP 10 10+10 front foot elevated split squat 10 HR push ups (target 3-5 rounds) 2 mins rest EMOM 25 Min 1: 14/12 cal row Min 2: 4-8 squat jump over rower Min 3: 30 DU/ 60 SU Min 4: 13-15 wall balls STRENGTH & CONDITIONING Workout Every 3:30 mins x 3 complete:

RX Strength/Skill Week 3 (Clean and jerk) Every 90s x 10: complete: 1 squat clean + 2 split jerks *speed under the barbell Workout For time: 60/50 cal A/B EMOM 4 SA Devils press (50/35) TC 12 mins METCON Workout 2 mins on/ 2 mins off (alternate between A + B) A) 15 box jumps

METCON Workout AMRAP 28 20 shuttle runs 20 KB swings (russian) 20 down ups 20 Db renegade row (10 each side) rest 2 mins EMOM 8 Min 1: 30-40s hollow hold Min 2: 12 lying back extensions STRENGTH & CONDITIONING Workout Every 3:30 mins X 3 complete: 4 x BB split squats (per leg) 8-10

METCON Workout (Station Work) 2 mins work at each station -assault bike -dual db burpee -assault bike -air squats -assault bike -dual kb farmers walk 3 rounds (Total 36 mins)

METCON Workout 2 mins on / 2 mins off (A, B, C, A, B, C, A, B, C) A) 30 Wall Balls Max SA Devils Press in remaining time B) 30 Kick Back Down Ups Max Sit Ups in remaining time C) 30 KB Swings (Russian) Max DU/SU in remaining time 34 mins Total

WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!

METCON Workout Row, row, row” (m) (f)1000/850m x 2 (rest 2 mins after eachdistance) 650/ 600m x 4 (rest 60s after eachdistance) 500/450m x 6 (rest 30s after eachdistance) TC 45 mins

METCON Workout Core Warm up AMRAP 6 8 sit ups 3+3 turkish get ups (KB) SA KB OH shuttle walk *alternate arms each round rest 2 mins AMRAP 28 1km/0.8 spin bike 20 alt DB hang squat cleans + jerk 40 DU/ 80 SU STRENGTH & CONDITIONING Workout Every 3:30 mins x 3 complete: Romanian