Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by and , two of the best and brightest in the training game.

Got questions? Email us at gwod [at] glamourgirlz.info!

For a warm-up, we recommend a few minutes of foam rolling followed by:

: 8 reps per leg
: 8 reps per leg
: 10 reps
: 8 reps per leg
: 8 reps per side
: 10 reps
: 5 reps per leg
: 5 reps per leg

2 days/week:

1) 4 sets if 5 reps

2A) Push-up 4 sets of 6
2B) 1 arm dumbbell row 4 sets of 6

3A) Dumbbell lateral raise 3 sets of 10-12 (don't worry about going heavy on this one)
3B) Reverse crunch 3 sets of 10-12 reps

3 days/week:

Rest

4 days/week:
1) Barbell Deadlift 4 sets of 10

2A) Alternating Dumbbell Bench Press 4 sets of 10 each arm
2B) Standing 1 Arm Cable Row 4 sets of 12 each arm

3A) Dumbbell Push Press 3 sets of 15
3B) 3 sets of 45-60 sec

Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:

Track on WeightTraining.com with just 1 click, and check out the : | |

Track on and post about your awesomeness on the !