Strength 1
Bench Press:
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Strength 2
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
"Blue Cheese"
Teams of 2
4 Rounds For Time::
12 Bar Muscle Ups (Sub 24 pull ups)
12 Wall Walks
24 Synchro Wall Ball Sit Up 203/14#
WOD
"Feta"
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Skills and Drills
Pistols: Week 4
All Levels:
Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.
* Aim for 3 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)
Alternative Option:
3 sets
30 Single Leg banded pull through (each)
30 double leg banded pull through
10 Elevated Heel Goblet Squat
Strength 1
5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM
* Rest as needed between sets *
Scaling Options:
- Unweighted Strict Chin-up
- Assisted Banded Strict Chin-up
- Chin up negatives (control the descent as much as possible)
WOD
"Gouda"
3 Rounds For Time:
30 Alternating Dumbbell Snatches 50#/35#
30 Toes to bar
WOD
"Mozzarella"
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks 135#/95#
Minute 2: 15 Wall Balls 20#/14#
Minute 3: 50 Double Under
*Score is reps completed in all minutes. Max score is 497
Strength
4 sets at RPE 8:
10 DB Snow Angel Raise
15-20 reps (each side) Single Leg Calf Raise
Rest 1:00-1:30 b/t sets
Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
