BENCH PRESS 1RM

A) Strength:

1) Bench Press – Approx. 20:00 to find 1RM 

– Take 8-10 sets to build to 1RM

– Rest 2:00 between heavier sets

– Beginner (5 x 5), adding weight each

2) MetCon Prep:

2-3 Sets of:
1 Rope Climb (or 5 Strict Pull-ups)
Ring Muscle-up or Ring Dip Practice x 2-3 reps per set.

B) WOD:

AMRAP 10:

2/1 Rope Climbs (S = 1/0.5 Rope Climbs, 5 Strict Pull-ups, 10 Ring Rows)
6/3 Ring Muscle-ups (S = 10/8 Ring Dips, 15/12 Push-ups, 10/8 Box Push-ups)
200 Meter Run (250/200 Meter Row or 12/9 Assault Bike Cals)

Rx+ = 2/1 Legless Rope Climbs

C) Extra Credit:

1a) DB Pullovers (3 x 10). Rest 30s.
1b) Landmine Rockstars (3 x 30). Rest 30s.

SUMO DEADLIFT OF 2" PLATES 1RM

A) Strength:

1) Sumo Deadlift off 2" plates – 20:00 to find 1RM

– Plates are elevated 2" off the floor with 25# plates
– Rest 2:00 between heavier sets

Beginners (5 x 5), 2" off the floor adding weight if form permits

2) (Squat) Snatch: Warm-up performing sets of 2 working slightly above desired MetCon weight.

B) WOD:

"Bookie" 

For time: (10:00 Cap)

60 Bar Facing Burpees
21 (Squat) Snatches (Rx = 135/95, S = 115/75, 95/65)

Rx+ = (155/105)

Alternate WOD:

For time:

45 Burpees
45 DB Thrusters (light)

C) Extra Credit:

1a) Bulgarian Split Squat (3 x 6 ea). Rest 30s.
1b) Reverse Crunch (3 x 10). Rest 30s.

HANG POWER CLEAN + PUSH JERK + SPLIT JERK

A) Strength:

1a) Every 1:30 x 5:

1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk @ 70% of Push Jerk 1RM

1b) In between sets complete 10-15 Banded Pulldowns

B) WOD:

5 Rounds of 30s Work/30s Rest:

1a) Russian KBS (Rx = 70/53, S = 53/35, 45/26, 35/26)
1b) Walking Lunges (Bodyweight)
1c) Hollow Rocks
1d) Barbell Rows (Rx = 135/95, S = 115/75, 95/65, 75/55)
1e) Banded Pushdowns* 

*Above 300# Bench Press, use a Heavy Band

Score = Total Reps

C) Extra Credit:

1a) Leaning Away DB Lateral Raises (3 x 12-15 ea). Rest 30s.
1b) DB Hammer Curls (3 x 10-12). Rest 30s.

BENCHMARK ENDURANCE PIECE

A) Strength/GPP:

Unilateral Carry:*

In 8:00, Max 50 Meter Trips

*1 Heavier KB suitcase style & 1 Lighter KB in Front Rack Position 

B) WOD:

Max Distance Run in 24:00

– OR –

Max Distance Row or Bike in 24:00

*Record Total Distance

C) Extra Credit:

Accumulate:

75-100 Banded Pulldowns
75-100 Banded Leg Curls each
75-100 Banded Pushdowns 

SPEED BACK SQUATS & "FRAN"

A) Strength:

1) EMOM 5:

5 Speed Back Squats @ 50-60% with a 1s pause at the bottom of each rep

2) Metcon Prep:

3 sets @ “game speed” of:

5 Thrusters
5 Pull-ups
– Rest 60-90s –

B) WOD:

Partner up and judge one another:

“Fran”

For time: (8:00 Cap) 

21-15-9

Thrusters (Rx = 95/65, S = 75/55, 65/35, 45/25)
Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

*Last done 1/22/18

C) Extra Credit:

1a) Birddogs with 3s hold (4 x 5 ea). No rest.
1b) Banded Plank Row* (4 x 8-10 ea)
*Advanced = Single Leg

2) Foam Roll Quads x 60s each.

FRONT SQUAT WAVE & "THE CHIEF"

A) Strength:

1) Every 2:00 x 6:

Front Squat Wave (3-2-1-3-2-1)

Set 1: 3 @ 60%

Set 2: 2 @ 70%

Set 3: 1 @ 80%

Set 4: 3 @ 80%

Set 5: 2 @ 85%

Set 6: 1 @ 90%

Beginner (5 x 5), adding weight if form permits. Rest 2:00 between sets.

2) MetCon Prep:

@ Game Speed, 2-3 Sets of:

2 Power Cleans (TnG)
4 Burpees
6 Air Squats
Rest 90s between sets.

B) WOD:

“The Chief”

AMRAP 3 x 5:

3 Power Cleans (Rx = 135/95, 115/75, 95/65, 95/65 – Deadlifts)
6 Push-ups (S = Box Push-ups)
9 Air Squats
– Rest 1:00 –

Score = Lowest AMRAP score

*Last done 12/4/17

C) Extra Credit:

1a) Heavy Single Leg DB RDLs (4 x 5 ea). No rest.
1b) KB Squat with Lowering (4 x 6). Rest 60s.

UPPER BODY SKILL/STRENGTH WORK & AMRAP 12

A) Strength/Skill:

1) Every 1:30 x 4:

5-6 Handstand Push-ups

– Strict or Deficit
– Kipping
– Added Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip

– Then –

2a) Supinated Grip BB Rows (3 x 10). Rest 30s.
2a) Trap 3 Shrugs (3 x 10-10-10). Rest 30s.

– Then –

3) Reverse Tabata (8 x 10s Work/20s Rest).

– Hollow Hold

B) WOD:

AMRAP 12:

12 Russian KBS (Rx = 70/53, S = 53/35, 44/26, 35/26)
40 Meter Sled Sprint* (95/65)
9 Burpees (S = 6 Burpees)

*Use small sleds. Each empty sled weighs 25 lbs. 

C) Finisher:

In 5:00:

Max Distance Overhead KB Carry (53/35)

*Single arm. Favor your weaker arm.

SPEED BACK SQUATS & MAX (SQUAT) CLEANS

A) Strength:

1) EMOM 4:

5 Speed Back Squats @ 50% 

– Then – 

Every 2:00 x 3:

2 Back Squats up to a heavy set*

*Last set should be around 85-90% of 1RM.

2) 20-25 Seated Dynamic Box Jumps

3) (Squat) Cleans: Warm-up to working weight performing singles

B) WOD:

4 Rounds of:

20s Max (Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
– Rest 2:00 – 

*Score = Total reps completed for all 4 rounds

C) Extra Credit:

1a) Banded Pull-Through w/ 2s Glute Squeeze (3 x 12-15). Rest 30s.
1b) Bird Dogs w/ 2s Glute Squeeze (3 x 4 ea). Rest 30s.

2) Max Russian Twists (4 x 20s). Rest 40s.

PULL-UP SKILL WORK & A CHIPPER

A) Skill:

Pull-up Skill Work:

10:00 working on improving efficiency with:
– Kipping Pull-ups
– Butterfly Pull-ups
– Kipping C2B
– Butterfly C2B

*If still new to the "kip", spend the time learning how to perform that first before adding the pull-up to the equation.

B) WOD:

For time: (25:00 Cap)

800 Meter Run (1K/800 Meter Row, 48/36 Cal Bike)
50 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
50 Air Squats
150 Double Unders (S = 100 Double Unders, 100 Single Unders)
50 Air Squats
50 Renegade Rows (Rx = 50s/30s, S = 40s/25s, 30s/20s)
800 Meter Run

Rx+ = C2B Pull-ups & for 1st set of Air Squats, perform 50 Alt. Pistols

C) ExtraCredit:

4 Rounds of:

20s work/20s Rest:
Abs with a plate switch 

UPPER BODY GIANT SETS & AMRAP 18 W/ A PARTNER

A) Strength:

4 Rounds of:

1a) 8 DB Neutral Grip Floor Press (challenging weight). Rest 30s.
1b) 10 Double DB Bent-over Rows. Rest 30s.
1c) 12-15 Banded Pulldowns. Rest 30s.

B) WOD:

AMRAP 18 w/ a Partner:

250 Meter Row
10 Burpees over the Rower (S = Regular Burpees)

*One athlete completes a full round at a time

C) Extra Credit:

1a) DB Kickbacks @ 2110 Tempo (3 x 12-15). Rest 30s.
1b) Zottoman Curls @ 3030 Tempo (3 x 10-12). Rest 30s.