Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Schoolhouse Rock!"
3 Rounds For Time:
27 Air Squats
21 GHD Sit Ups (Or Scale to V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups
Strength
Bench Press
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“Snap! Crackle! Pop!”
3 sets For Time:
15/12 Calorie Row
15 Shoulder to Overhead 95#/65#
20 Toes to Bar
15 Shoulder to Overhead 95#/65#
15/12 Calorie Row
-Rest 3:00 between sets-
Strength
Back Squat
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
WOD
”Now I eat success for breakfast, with skim milk”
For Time:
50 V-Ups
50 Box Jump Overs 20"
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+20lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Quiche"
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
**Score is slowest set.
