Strength
Max Rep Bench Press + Burn Out Set
Week 2:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
WOD
"Agent Honeydew"
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)
WOD
"Manark
For Time:
5x50ft Shuttle Runs
10 Box Jump Overs 30"/24"
20 Kettlebell Swings 55#/35#
6x50ft Shuttle Runs
12 Box Jump Overs 30"/24"
24 Kettlebell Swings 55#/35#
7x50ft Shuttle Runs
14 Box Jump Overs 30"/24"
28 Kettlebell Swings 55#/35#
8x50ft Shuttle Runs
16 Box Jump Overs 30"/24"
32 Kettlebell Swings 55#/35#
* Each shuttle run rep is 25 feet down + 25 feet back.
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
Back Squat 1x20
Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below
WOD
"Dee Dee"
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats 115#/85#
Max Bar Facing Burpees
-rest 2:00 between sets-
*Score is total burpees
Accessory
Gymnastics: Ring Dips
Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10... Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round
WOD
"Dexter"
For Time:
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks
