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
Strength
Deadlift*
1x5 @ 75%
1x5 @ 80%
3x5 @ 85%
*Base percentages off 5-Rep Heavy.
WOD
AMRAP x 5 MINUTES
10 Deadlifts 135#/95#
10 Ring Rows
-Rest 1:30-
AMRAP x 4 MINUTES
8 Deadlifts 185#/125#
8 Pull-Ups
-Rest 1:30-
AMRAP x 3 MINUTES
6 Deadlift 225#/155#
6 Chest to Bar Pull-Ups
(Score is Reps)
WOD
IN TEAMS OF 2...
AMRAP x 10 MINUTES
8 Ring Rows
8 Strict Press 75#/55#
-Rest 1:00-
AMRAP x 10 MINUTES
8 Pull-Ups
8 Push Press 115#/75#
*P1 will complete Max Cal Bike. P2 will complete 2 Rounds of Ring Rows/ Pull-Ups + Strict Press/Push Press. Once done partners will switch.
(Score is Rounds + Reps)
