WOD
TEAMS OF 2
2000m Row
-rest until the 10:00 mark-
FOR TIME
100 Bench Press 155#/95#
*At 0:00, perform 1 Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Rope Climb (each).
(Option for 5 Strict Pull-ups/Each in place of Rope Climb)
(Score is Time for Part 1 and Part 2)
coach emilio
Strength
Max Rep Bench Press + Burn Out Set
Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
WOD
"Royal Tenenbaum"
3 sets For Time:
3-2-1
Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
WOD
“May the odds be ever in your favor”
Teams of 3 For Time:
20 Rope Climbs (Scale 60 Strict Pull Ups)*
100 Handstand push-ups*
1600m Run (together)
100ft Handstand Walk (each) (Scale 8 Wall Walks (each))
*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
WOD
"The Undiscovered Country"
Teams of 2 For Time:
100/80 Calorie Row
100 Bench Press 115#/75#
30 Bar Muscle Ups (Scale 60 Chest to Bar/Pull Ups)
80/64 Calorie Row
80 Bench Press 135#/85#
10 Rope Climbs (Scale 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Scale 20 Burpee Pull Ups)
- Split reps as desired -
