Strength
Ever 3:00, 5 Rounds
5 Deadstop Deadlift
1-2) 60-65%
3-4) 65-70%
5) 70-75%
Make-Up Option:
Establish 1RM Deadlift (FX: 3RM)
Conditioning
AMRAP 10
15 Sit-Ups (FX: 10)
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Toes to Bar (FX: 10)
200m Run
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Strength
Every 2:00, 4 Rounds
1) 4 Tempo Bench Press + 4 Bench Press (50-60%)
2) 6 Tempo Single Dumbbell Row + 6 Single Dumbbell Row (e/s)
*3s down, 1s pause (at chest for Bench, in hang for Row)
Conditioning
4 Rounds of 1:00 on, :10 off
1) 300/250m Row (FX: 250/200m)
2) AMRAP Line Facing Burpees
3) Rest
*Score: Total Burpees
Strength
In 20:00:
Establish 1RM Front Squat (FX: 3RM)
Make-Up Option:
Establish 1RM Back Squat (FX: 3RM)
Conditioning
For Time:
400m Run
150 Double Unders (FX: 100)
10 Front Squat (165/115) (FX: 135/95) (RX+: 205/145)
*7:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Push Press | |
| Tuesday | Front Squat / 1RM Back Squat Make-Up | |
| Wednesday | Bench Press | 5:45pm Core Flex |
| Thursday | Deadlift / 1RM Deadlift Make-Up | |
| Friday | Overhead Squat | |
| Saturday | Squad WOD | 7:15am CompWOD |
| Sunday | Upper Body Push / Pull | 8am Power Yoga |
Strength
Every 2:00, 6 Sets
3 Push Press
1-3) Pause in Dip (50-60% of 1RM CJ)
4-6) (↑, no misses)
*Touch and Go
Conditioning
AMRAP 15
250/200m Row
8 Handstand Push-Ups (FX: 6) (RX+: Strict OR 2″/1″ Deficit)
12 Pull-Ups (FX: 9) (RX+: Chest to Bar Pull-Ups)
*RX/RX+ Min: 4 Rounds + Row
Strength
Every 2:00, 3 Rounds
1) 16 Back Rack Lunges (30-40% of 1RM Back Squat)
2) 100′ Sandbag Bear Hug Carry
3) 10 Side Plank Hip Touch + :20-:30 Side Plank (each side)
Conditioning
For Time:
42-30-18 Sit-Ups (FX: 35-25-15)
21-15-9 Goblet Squat (24/16) (FX: 16/12) (RX+: 32/24)
*10:00 Cap
