Strength
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
WOD
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls 20#/14#
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings 70#/55#
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-
(Score is Total Reps)
WOD
"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - Hand Release Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings 70#/55#
Tabata 4 - Cal Bike
-Rest 1:00 b/t Tabatas-
(Score is Reps)
Strength
Push Press**
3x5 @ 50%
2x5 @ 60%
*Base percentages off 5-Rep Heavy.
**Complete 8/8 KB Upright Row after Each Set.
WOD
AMRAP x 15 MINUTES*
10 Hand Release Push-Ups
15 Slam Balls 30#/20#
20 Russian KB Swings 55#/35#
*Every 1:30 including 0:00 complete 5 Push Press 135#/95#
(Score is Rounds + Reps)
WOD
AMRAP x 25 MINUTES
75 Double Under
25 Russian KB Swings 70#/55#
20 KB Goblet Reverse Lunge
15 Toes to Bar
100m Single KB Suitcase Carry*
*Switch hands at 50m.
(Score is Rounds + Reps)
