Strength
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
WOD
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls 20#/14#
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings 70#/55#
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-
(Score is Total Reps)
Strength
Strict Press
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
WOD
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs 24”/20”
2 Strict HSPU
4 Kipping HSPU
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups
Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike
Skill
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**
*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat
**Bar Muscle-Up Options...
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1 BMU
(No Measure)
WOD
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders
*14 Alt. Pistols Optional
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up
Strength
Deadlift
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
WOD
"Grace"
30 reps for time of:
Clean & Jerk 135/95#
