1. Warm-up
Run 1 Mile OR Row 2k
2. Strength
BACK SQUAT “DIE SET”
If you hit less than 8 reps last week, lower the weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight.
3. Met-Con
14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
4. Accessory
AMRAP 6 Minutes
Max sets of 5 Unbroken Handstand Push-Ups
OPEN STANDARD – Click HERE for tips
——–Optional——–
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Interval
6 Rounds:
4 Strict Pull Ups
8 Toes to Bar
12 Single Dumbbell Overhead Squats 70/50lbs
Rest :60
Switch arms each round
6. Bitch Work
6 Rounds:
Bike 10 Calories
Run 200m
Bike 10 Calories
Rest 2:00
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