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
WOD
"Pablo Picasso"
3 Rounds For Time:
10 Deadlift 225#/155#
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean 135#/95#
10 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead 95#/65#
30 Pull Ups
Accessory Work
Optional accessory, pending workout times
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)
Strength
Deadlift
5x3 (warm up to a working weight then use that weight for all 5 sets)
WOD
AMRAP 20
5 Deadlifts 225#/155#
10 Slam Balls
15 Box Jumps 24"/20"
Strength
Deadlift:
- Heavy 2 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Fettuccine"
6:00 Amrap
10 Push Ups
1 Rope Climb (Scale Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
