Thursday 9/12/2024

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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

Friday 8/23/2024

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Strength 
Back Squat for load:
 #1: 10 reps @ 55%
 #2: 5 reps @ 65%
 #3: 5 reps @ 75%
 #4: 5+ reps @ 85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).

WOD
"Max Verstappen"
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls 20#/14#

*Score is total reps of both movements combined.