WOD
"Parris Island"
Teams of 2 For Time:
3 Rounds
50 Burpee Box Jump Overs 20"
Reps of Back Squats Totaling 5000/4000lbs**
*You can take the bar from the rack
**Split reps as desired
**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
Strength
Max Rep Bench Press + Burn Out Set
Week 10:
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
"Benning"
3 rounds For Time:
15 Deadlifts 185#/125#
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts 225#/155#
9 Handstand Push Ups
6 Bar Muscle Ups
Strength
Back Squat 1x20
Week 10: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
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
"Pendleton"
For Time:
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 GHDs after each set (Scale 12 V-Ups)
Strength 1
Snatch 1x6
Every 1:30 (6 sets)
1 Squat Snatch @85%+
-into-
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
Strength 2
Snatch Deadlift + Snatch Pull 1x6
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
WOD
"Bethesda"
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs 30"/24"
6 Power Snatch 135#/95#
*Score is slowest set
