Strength 1
Back Squat 1x1
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
Strength 2
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
WOD
"Throttle Up/Hammer Down"
For Time:
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs 24"/20"
@10:00
35/28 Calorie Bike
14 Bar Muscle Ups
24 Burpee Box Jump Overs 24"/20"
Strength
Back Squat 1x20
Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below
WOD
"Dee Dee"
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats 115#/85#
Max Bar Facing Burpees
-rest 2:00 between sets-
*Score is total burpees
Strength
Back Squat 1x20
Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below
WOD
"Nigel Uno"
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs 24"/20"
12 Toes to Bar
*Score is the slowest set.
WOD
"Mr. Wizards World"
Teams of 4 For Time:
5 sets (each)
15/12 Calorie Air Bike)
10 Back Squats 185#/125#
- The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! -
