Strength
Deadlift
5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Plain Bagel"
2 Rounds For Time:
At 0:00
45 Crossover Single Unders
15/12 Calorie Row
At 2:00
15/12 Calorie Row
45 Crossover Single Unders
At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
*Score is total time of all sets
Strength
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Steve Rogers"
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs 20"
Max Thrusters 95#/65#
-rest 2:00 between sets-
*Score is total thrusters
WOD
"Yellowstone"
For Time:
1-3-5-7-5-3-1
Power Cleans 185#/135#
2-6-10-14-10-6-2
Box Jump Overs 30"/24"
* This is a repeat workout from 12/16/2021
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Strength
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
WOD
"Affiliate Version of "Intervals""
2 sets For Time:
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
-rest until 10:00, perform second set reversed-
*score is total of both scores combined
