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
WOD
"Tony Perkis"
For Time:
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
15 Standing Tricep Extension w/ band
10 Single DB Bench Press (each) @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
WOD
"Souffles"
Teams of 2
For Time:
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Run (each 50m counts as 1 rep)
2:00 Row calories
1:00 Box Step Ups 20”
- - One athlete works at a time. Score is total reps - -
* If lacking equipment or athletes can't run outside, sub in another machine or repeat any option.
Strength
Back Squat
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Sunny Side Up"
For Time:
120 Double Unders
40 Dumbbell Front Squats (50s/35s)
20 Box Jump Overs 24"/20"
