WOD
"Skeleton Bones"
Teams of 2 For Time:
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead 115#/80#
Partner 2:
Back Squats 185#/125#
-switch when both are completed
*Back squats are from the rack, shoulder to overhead from the ground.
WOD
"Forrest"
2 Sets For Time:
300/250m Row
15 Front Squats 95#/65#
75 Double Unders
15 Shoulder to Overhead 95#/65#
75 Double Unders
15 Thrusters 95#/65#
300/250m Row
-rest 5:00 between sets-
Accessory
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs
Seated Banded Behind the Neck Pulldowns
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs
Strict Pull Up
Seated Banded Behind the Neck Pulldowns
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs
Strength
Max Rep Bench Press + Burn Out Set
Week 8:
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
"Failure to Launch"
For Time:
30 Shoulder to Overhead 95#/65#
30 Box Jump Overs 20"
20 Shoulder to Overhead 115#/85#
20 Box Jump Overs 24"/20"
10 Shoulder to Overhead 135#/95#
10 Box Jump Overs 30"/24"
Strength
Back Squat 2x2
2 sets x 2 Back Squat (90-95%)
-Complete a set every 3:00-
WOD
"Hot Cocoa"
5 Rounds For Time:
75 Double Unders
15 Shoulder to Overhead 95#/65#
*15:00 time cap
