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Deadlifts 5X5 @80% 1RM

Pullups 50 reps (as many sets as needed) Rest 60 sec between sets

Bent Over BB Rows (overhand)
4X12 60-90 sec rest between sets

Bent Over BB Rows (Underhand)
4X12 60-90 sec rest between sets

BB Bicep Curls
4X12-15 60-90 sec rest between sets

Go through the 5 Toning Moves featured from Tight and Toned Core below! 15 reps per move, 3 circuits
TOE TOUCHES
Do 15 reps

HIP DIPS
Do 15 reps per side, 30 total

SITUPS
Do 15 reps

SIDE CRUNCHES
Do 15 reps per side, 30 total

LEG LIFTS
Do 15 reps

- Upperbody Program
- Warmup 5:00 / stretch

Repeat 5-10 times

- Pushups - 10-20
- Regular Crunches - 20
- Bench dips - 10-20
- Reverse Crunches - 20
- Pullups - max reps or pull-downs - 10
- Hanging Knee up
- Stretch abs/lowerback

Cardio option 20-30:00
Run, bike, walk, swim etc

Skill: (15 min) Pistols- Accumulate 50 (pick a level that challenging to you- to a box, banded,RX or weighted).

WOD: Tom F 1-Year Anniversary WOD

For time, descending ladder from 10 to 1 of:

Front squats (155# / 105#)
Lateral burpees over the bar

Scale front squats as necessary.

Accessory: Athlete choice: 3×15 ring rows or 3×5 ring muscle ups.

A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

BURGENER WARM UP

SKILL TRANSFER EXERCISES.

- snatch: work up to 75%x1x3, 80%x1x3
- clean and jerk: same as snatch:
- front squat: 3, 2, 1, 1, 1, 1,1. heavy last single.

1. DEADLIFT
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
2. ONE-ARM, ELBOW-IN DUMBBELL ROW
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
3. TOWEL CABLE ROW
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
4. CABLE ROPE CURL
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
5A. DUMBBELL BENTOVER ROW
Reps: 10

Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
5B. NEUTRAL-GRIP PULLDOWN
Reps: 10
5C. LEG LIFT
Reps: 10

back sqt
2*5 65%
3*5 70%

front sqt
4*5 60%

For time:

50 Goblet squats
40 KBS
30 KB STO
20 Wallballs

Rest 2:00 THEN

3 rounds of:

5 Pull-ups
10 Push-ups
15 Sit-ups

Strength: Deadlift 3@ 80-90% every 2:00minutes 4x.

WOD: Luis 4-Year Anniversary WOD

5 rounds for time of:

12 Deadlifts (155# / 105#)
9 Hang power cleans
6 Jerks
1:00 Rest

Scale accordingly.

1. DUMBBELL BENCH PRESS
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
2. DUMBBELL FLYE
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
3. LYING DUMBBELL SKULL CRUSHER
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
4. OVERHEAD TRICEPS EXTENSION
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
5. HORIZONTAL CABLE WOODCHOP
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
6A. PLYO PUSHUP
Reps: 10

Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.

6B. DUMBBELL FLYE
Reps: 10
6C. DUMBBELL KICKBACK
Reps: 10

- JUNK YARD DOG
- BURGENER WARM UP
- SKILL TRANSFER EXERCISES

- muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER.
- snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3.
power snatch+overhead squats. : 1+3 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%.
- clean high pull+power clean+front squat+jerk: 1+1+1+1 x 5 sets. take % off best -
power clean: 60%, 65%, 70%, 75%, 80%.
- strict pull ups x 50
- bar bell curls: 50 reps.

1. Event 5 Training
EMOMx8:
Odd: 4-7 MU
Even: 14 DB OHS (80/55) (7/side)

2. Event 6 Training
4RFT:
15/12 Cal Bike
8 Burpee Box Jump Overs (30/24")
4 Bag Cleans (150/100)
Rest 3:00 after each round

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots (30/20 lbs to 10′ Target)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips