Strength
Deadlift
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
WOD
AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts 275#/185#
25 Double Unders
20/15 Cal Bike
(Score is Rounds + Reps)
WOD
"DEATH ROW"
EMOM x 20 MINUTES*
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Number of Rounds Completed)
Post-Workout Strength
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
Strength
Strict Press
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
WOD
4 SETS EACH FOR TIME
20 Box Jumps 20"
5 Strict Press 115#/75#
15 Push Press
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Finisher
FOR QUALITY
30 Slow Arm Haulers
(No Measure)
WOD
IN TEAMS OF 2...
1. 3 ROUNDS FOR TIME
400m Run
40 Hang Power Cleans 155#/105#
200 Double Unders
*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.
Immediately Into...
WOD2
ON A 10:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Hang Power Clean*
*Both Partners Must Establish a Heavy Lift in the 10:00
(Score is Weight)
