Monday
Recovery WOD:
(Easy pace)
Bike or Row for 5 min
3 x 15 GHD Sit-ups
3 x 15 Glute Ham Developer hip extensions
3 x 15 Kettlebell Swings
3 x 15 Bench Press
3 x 15 Pull-ups View full article »
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Benchmarks Day 1
- 2 min. max sit-ups
- Max strict pull-ups, 1 set
- 300m shuttle run
- Max squat jumps, 1 set
- Bodyweight
- Waist measurement (belly button height)
Sunday
Run 10 k
Monday
Short Interval:
6 x 200m @ 75% (focus on mechanics) View full article »
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 »
Monday
WOD: w/ a partner, 20 min AMRAP:
800m run together
50 PVC overhead squats
*Alternate on squats as needed. Partner A must hold plank while partner B squats.
Finish with 200 m farmers carry (53/35) View full article »