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)
Strength
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
WOD
3 rounds:
15/12 Calorie Assault Bike
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2x70/50 Farmers Carry)
(KG conv: 50ft = 15m, SB 70/45, FC 32.5/22.5, 75ft = 23m)
Skills
Pistols: Week 2