Monday 07/03/2023

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Strength 1 
Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
 5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *

Scaling Options:
- Unweighted Strict Chin-up
- Assisted Banded Strict Chin-up
- Chin up negatives (control the descent as much as possible)

WOD
“America the Beautiful”
3:00 Amrap (5 sets)
20 Bench Press 135#/95#
Max Calorie Row
- Rest 1:00 between sets -

Monday 06/19/2023

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Strength 1
Front Pause Squat:
5 sets of 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM

* Rest as needed between sets *

WOD
"Papa John’s"
3 rounds For Time:
400m Run
20 Toes to Bar
20 Sit Ups