Strength
Bench Press:
5 sets x 2 Pause Bench Press
@75% of 1RM
*2-3 second pause*
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for
1 rep
WOD
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Skills - Pistol
Strength
5 sets x 2 Pause Front Squats
@75% of 1RM
* Pause for 2 seconds at
bottom of each squat
Weighted Strict Chin Up
(Supinated)
5 sets x 3 Strict Weighted
Chin-ups @60-70% of 1RM
WOD
WOD
Every 1:00 (7 rounds / 21
minutes)
Minute 1: 6 Clean and Jerks
(135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under
(KG conv: C&J 61/43, WB
9/6)
Accessory
Strength
Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
WOD
Strength
Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike
Skills
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)
WOD
Freedom (RX'd)
50-40-30-20-10
Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (53/35)
(KG conv: Wall Ball 9/6, KB 24/16)