Strength
Bench Press
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Brandon Lake"
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Scale Burpee Pull Ups)
-rest 1:00 between sets-
*Score is total muscle ups or pull ups
WOD
"Hershey's"
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
50ft Single Dumbbell Walking Lunge 50#/35#
12 Toes to Bar
Max Calorie Air Bike in the remaining time
*Each person does 5 sets total.
WOD
"Open 20.1"
20.1
10 Rounds For Time:
8 Ground to Overhead 95#/65#
10 Bar Facing Burpees
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
Strength
Bench Press
5 sets x 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Ferrero Rocher"
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)
Gymnastics
5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down - continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.
WORKOUT
Advanced
EMOM 6 Minutes
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge 50/35 (25ft each arm)
Intermediate
EMOM 6 Minutes
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)
Beginner
EMOM 6 Minutes
Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge (light)
