“LeBron”

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Power clean 2×3@85% 2×3@90% 1×3@95% superset with 5 strict HSPU WOD 12 min amrap 7 hang power snatches (95/65) 7 HSPU 14 box jumps (36/30)

Monica Jacobsma“LeBron”

“Cedars Sinai”

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Backsquat 3@80 3@80 3@85 3@90 3@95 superset with dumbbell row WOD 2 rounds 14 hang squat snatches (115/75) 200m run 7 hang squat snatches (135/95) 400m run

Monica Jacobsma“Cedars Sinai”

“Bulldog”

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Bench press 4@75 4@80 4@85 4@90 4@95 superset with 10 DB Lunges (HAP) WOD With a partner 20 DB thrusters (55/35) while partner hold squat at parallel 20 side toes to bar while partner holds DB overhead

Monica Jacobsma“Bulldog”

“Dinosaur Bones”

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Spend 10 min working up to a challenging single leg deadlift then perform 2 reps every minute on the minute for 6 minutes for strength, or 3 reps every minute on the minute for 7 minutes for volume WOD 3 rounds 12 DL (225/165) 21 box jumps (24/20) 500m row 1 min rest

Monica Jacobsma“Dinosaur Bones”

“Jacked Unicorn”

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Spend 10 min working up to a heavy push or split jerk. ¬†Then perform 2 reps every minute for 5 minutes WOD 5 rounds 5 push jerks (155/105) 7 FS 9 T2B 40′ DB walking lunges (55/35) 15 burpees 1 min rest

Monica Jacobsma“Jacked Unicorn”