SWOD Every 4 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 70% – Set 2 – 8 reps @

WOD 2 rounds for time of: 26 Hand-release Push Ups 40/32 Calorie Row 26 KB Swings (55/35) 40/32 Calorie Row 26 Abmat Sit Ups 40/32

SWOD Every 3 minutes for 4 sets, complete: Front Squat – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80%

SWOD Every 4 minutes for 6 sets, complete: Clean & Jerk – 3 reps @ 65% – 2 reps @ 70% – 2 reps @

SWOD Every 4 minutes for 6 sets, complete: Snatch – 3 reps @ 65% – 2 reps @ 70% – 2 reps @ 75% –

SWOD Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Clean (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets

On April 28th, 2022, 34-year-old Anthony Baca, an eight-year coach at Blade Method Fitness in Phoenix, AZ lost his battle with mantle cell lymphoma, a

SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 65% x 1 set, 70% x

WOD For time: Run 800m then, 10 rounds of… 10 Push Ups 10 Alternating Pistols then, Run 800m ………. BURN Complete as many reps as

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Snatch (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Behind the Neck Jerk (3 sec hold in split) x 3 reps @ 65% x

SWOD Every 3 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 65% – Set 2 – 8 reps @

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

SWOD Every 3 minutes for 4 sets, complete: Front Squat – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80%

SWOD Every 3 minutes for 6 sets, complete: Clean & Jerk – 3 reps @ 60% – 2 reps @ 65% – 2 reps @

SWOD Every 3 minutes for 6 sets, complete: Snatch – 3 reps @ 60% – 2 reps @ 65% – 2 reps @ 70% –

WOD 2 x 15 minute AMRAP of: Run 1 mile then, max rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats ………. BURN

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Clean (mid-thigh) x 3 reps @ 60% Sets 6-8 Clean Grip Deadlift on 2″

SWOD Every 2 minutes for 5 sets, complete: 5 Snatch Push Press + 2 Overhead Squat @ 60% WOD Complete as many reps as possible

SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 65% Sets 4-8 Power Clean +

SWOD Rope Climb Drills WOD 3 rounds for time of (28 min cap): 24 Calorie Row 20 Box Jumps (24″/20″) 16 Wall Ball Shots (20/14

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Snatch (mid-thigh) x 3 reps @ 60% Sets 6-8 Snatch Grip Deadlift on 2″

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Behind the Neck Jerk (3 sec hold in split) x 3 reps @ 55% Sets

SWOD Every 3 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 60% – Set 2 – 8 reps @

WOD Every minute on the minute until 150 Wall Ball Shots are completed (40 min cap): Minute 1 – 30 Double Unders Minute 2 –

WOD 12 minutes to work to a heavy single Snatch for the day then, 12 minutes to work to a heavy single Clean & Jerk

SWOD 15 minutes to work up to a heavy single Hang Power Clean WOD For time: Run 1 mile FINISHER Work on Turkish Get Ups

SWOD Every 3 minutes for 5 sets, complete: 10-8-6-4-2 of Bench Press *start at 50-55% of 1RM for 10 reps **increase weight each set WOD

SWOD Headstand Progressions 1) Establish a Tripod Position 2) Rock from Head to Toes in Tripod Position 3) Bring Knees together at 90 in Tripod

SWOD 20 minutes to work up to a heavy single Deadlift WOD Every 2 minutes for 14 minutes (7 rounds), complete: 3 Deadlift @ 60%

SWOD 20 minutes to work up to a heavy single Front Squat WOD For time (10 min cap): 30 Double Unders 10 Power Cleans (135/95)

SWOD 15 minutes to work up to a heavy single Overhead Press WOD Complete as many rounds and reps as possible in 10 minutes of:

WOD For time: 10 Thrusters (95/65) – rest 60 seconds – 10 Thrusters (95/65) 20 Calorie Row – rest 60 seconds – 10 Thrusters (95/65)

SWOD 1) 10 minutes to work to a max 30-ft Farmer Carry 2) 3 sets of: Max time hang from rig – rest 2 minutes

SWOD Every 3 minutes for 3 sets, complete: Hang Power Clean x 5 reps @ 60% WOD Every 90 seconds for 12 rounds, complete: 3