Strength
Max Rep Bench Press + Burn Out Set
Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
WOD
"Knightbrace"
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
*Score is total reps
WOD
"Numbuh Three"
Tabata Row (20 rounds)
20-seconds Max Distance Row
10-second Rest
*Score is total Meters
Accessory
Mayhem Mini-Pump – Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Strength 1
Power Clean + Hang Squat Clean + Push Jerk 1x3
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-
Strength 2
Clean Grip Deadlift 3x3
WOD
"Numbuh Two"
For Time:
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)
Strength
Back Squat 1x20
Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below
WOD
"Nigel Uno"
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs 24"/20"
12 Toes to Bar
*Score is the slowest set.
