Wednesday 06/28/2023

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Strength 1
Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

*rest as needed between sets*

Strength 2
Box Jump:
5 sets of 3 High Box Jumps
*4-6” below max height for 1 rep

WOD
"Animal Kingdom"
For Time:
10-8-6-4-2
Deadlifts 225#/155#
Dumbbell bench presses (50s/35s)
Squat cleans 135#/95#

Tuesday 06/27/2023

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Strength 1
5 sets x 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM

* Rest as needed between sets *

Strength 2
Weighted Strict Chin-Up (Supinated)
5 sets of 2 Strict Weighted Chin-ups @70% of 1RM

* Rest as needed between sets *

Scaling options:
* Unweighted Strict Chin-ups
* Banded strict chin-ups with a challenging band
* Chin up negatives (control the descent as much as possible)

WOD
"Epcot"
3 Sets:
3:00 Amrap
5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols
Max Burpee Box Jump Overs 30"/24"

-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs

Scaled Alternative Option:
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs 24"/20"
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs