Strength
Back Squat:
- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
WOD
"Rummy"
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Row
Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Air Bike
*Score is slowest time
WOD
"Spades”
10 Rounds For Time:
200m Run
3 Bar Muscle Ups
Accessory Work
4 Rounds
10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
14 Cossack Squats (7 per side)
-Rest 2 min b/t rounds-
Strength 1
Hang Squat Clean:
- Establish a 3 RM for the day
Strength 2
3 Clean Deadlift x 3 Sets @90% 1RM Clean
WOD
"Phase10"
2 Sets For Time:
3 Rounds
12 Thrusters 65#/45#
12 GHD Sit Ups (Scale is V-Ups)
24 Crossover Single Unders (Scale is 48 Double Unders or 72 Singles)
-rest 3:00 between sets-
WOD
"Guys Grocery Games"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHD’s (or abmat sit-ups) - one athlete works at a time
-1:00 rest-
12:00 AMRAP
150/100 Cal Bike - shared between partners
Max Burpee Box Jump Overs 24"/20" - one athlete works at a time
*Score is total GHDs/Sit Ups and Burpee Box Jump Overs
