Warm-up
1:00 Row or Bike
30 Banded Good Mornings
30 X-Walks to the Left
30 X-Walks to the Right
15 Behind the neck presses with band
1:00 Squat Hold (hold rig and push elbows out into knees)
30 Banded Good Mornings
30 X-Walks to the Left
30 X-Walks to the Right
15 Behind the neck presses with band
1:00 Squat Hold (hold rig and push elbows out into knees)
Weightlifting
Back Squat (5-5-5)
Metcon
(AMRAP – Reps)
1:00on/:30off, 3x Through (17:30 Total)
Rotate Through the Movements, i.e. switch exercises during each rest.
Rotate Through the Movements, i.e. switch exercises during each rest.
– 1-arm Russian KBS
– Figure 8 w/uppercut
– 1-arm Snatches from the hang
– Goblet Squats
*Alternate arms every single rep for each movement*
Score = Total Reps
Rx+: 55#/35#
Rx: 35#/25#
Scaled: 20#/15#
Elements
No separate WOD today
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavy set
With this strength cycle you’ll want to work up to a heavy set of 5. That set should be right around your 5RM. Then you will scale off of that and do 2 working sets at 80%. Ensure really good form and range of motion on those working sets.