Freshmen
Tuesday
WOD 1: Push press 3-3-3-3
WOD 2: 3 rounds for reps, 45s work, 15s rest each station (alternating):
Pull-ups
Kettlebell Goblet squats
Rest 2 minutes
3 rounds for reps, 45s work, 15s rest each station (alternating):
Push press
Burpees
Freshmen
Tuesday
WOD1:
Hang power clean 5-5-5-5
WOD2:
10 minute AMRAP of:
7 kettlebell swings
7 push-ups
50ft walking lunge
Tuesday
Benchmarks 3
-Find deadlift 5RM
WOD: AMRAP in 10 min: Run 2 laps around purple stripe, 10 burpees, 10 squats View full article »
Thursday, Benchmarks 1
-1 min squat thrusts
-Max strict pull-ups, 1 set
-300m shuttle run
-Max squat jumps, 1 set View full article »
Benchmarks Day 1
Monday
Barbell Strength:
Bench 5-3-2 (not too heavy)
Deadlift 5-3-2 (not too heavy)
Bench or Dead EMOM 10 min: 2@80%
WOD: Choice of “Elizabeth”, “Michael” or “Nate” View full article »
