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)
Extended Warm Up
EMOM x 6 MINUTES
MIN 1 - :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 - :30 Heels Taps Over DB + Optional Movement In Time Remaining
*Optional Movements...
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike
(No Measure)
WOD
5 SETS FOR REPS
1:00 - Max DB Renegade Rows 35#/20#
1:00 - Max Tuck-Ups
1:00 - Max DBL DB Russian Swing
-Rest 1:00 b/t Sets-
(Score is Reps)
Strength
Back Squat
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
FOR TIME
400m Run
Immediately Into...
2 ROUNDS*
12-9-6
Squats**
*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout...
Back Squat - 185#/135#
Front Squat - 155#/105#
Overhead Squat - 135#/95#
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)
