Strength
Back Squat 6x2
6 sets x 2 Back Squats (80%)
-Every 1:30-
WOD
"Koopa Troopa Beach"
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 135#/95#
*Score is total time of all 5 sets
**If you cap out on every set you don't get an Rx
Strength
Hang Power Snatch + Overhead Squat 1x1
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
WOD
"Maple Pecan Latte"
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18ence, Liberty, Limited Equipment, and Large Class Option
*23:00 time cap
WOD
"Taco"
For Time:
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch 50#/35#
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch 50#/35#
50/40 Calorie Row
Accessory
"Mayhem Mini-Pump – Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Strength
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
WOD
“You got it, Dude!”
5 Rounds For Time:
20 Wall Balls 20#/14#
15 Toes to Bar
10x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
