WOD
A.1 Bench Press 3, 3, 3, 3, 3
A.2
12 EMOM
Odds: 3 Power Clean @85% of 1RM
Evens:
10 Burpees
A.3
3 x 1 Minute Planks
Rest :30 Seconds
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WOD
A.1 Thruster from the rack 2RM
A.2
7 Rounds
7 Front Squat #165/#125
7 Chest 2 Bar Pull Ups
A.3
L-Sit Practice
Accumulate :30 seconds of L-Sits from the floor
or
1:00 Minute of L-Sits using the paralletes.
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WOD
A.1 Deadlift 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
3 Strict Pull Ups
6 Power Cleans #135/#95
9 Push Ups
A.3
3 Rounds
:30 Second Hollow Hold
30 Flutter Kicks
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New Strength Cycle
Starting next week we will have a new format for strength development. At the beginning of each week I will post the 5 lifts we will be focusing on and you may choose which lift you would like to do for the day. For example, if you miss Mondays and are not getting your squats in you can do them on Tuesday or any other day instead. If you have questions about how the lifts may work with the metcons that follow please ask a coach for advice. They can steer you in the right direction. Strength stimulus is important in your athletic and fitness development so you need to follow a program and work on each lift with regularity. Please feel free to ask questions. We are here to help you meet your goals.
WOD
A.1 Press 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
Run 200M
15 KB Swings
10 Box Jumps
A.3
3×1 Minute Planks; Rest :30 Seconds
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WOD
A.1 Back Squat 3, 3, 3, 3, 3
A.2
3 Rounds
30 Snatches #75/#55
30 Wall Balls
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Partner WOD
4 Rounds
20 Deadlift #245/#175
20 Toes 2 Bar
20 Push Press #115/#80
20 KB Swings
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