Strength
Back Squat 4x3
Every 2:00 × 4 sets
3 Back Squats @ 75%
WOD
"Thin Blue Line"
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge 50#/35#
Max Rounds
10 Ring Rows
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
WOD
"Jeopardy!"
AMRAP 2:00 (8 sets Max)
15 Ring Rows
10 Handstand Push Ups
Max Box Jump Overs 24"/20"
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).
Accessory
"Mayhem Mini-Pump – Glutes"
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single Leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
Strength 1
5 sets x 1 Bench Press @80-90% of 1RM
*rest as needed between sets*
Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep
WOD
"Firehouse Subs"
4 Sets:
3:00 AMRAP
15 Ring Rows
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50#/35#) (24"/20")
-rest 2:00 between sets-
WOD
"Cookeville Slice"
3 rounds For Time:
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
Strength 1
Front Racked Barbell Box Step-Ups
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Strength 2
Weighted Hip Thrust
4 sets of 10 reps @ – RPE 6/10
*Rest 1:00-1:30 b/t sets
