WODs 240609 - 240615

 6/9-6/15

This week we start a 6 week strength/hypertrophy cycle.

Monday

Back Squat

8 reps @70%

5 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

WOD

Row 100 calories


Tuesday

Bench Press

8 reps @70%

5 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

WOD

4 Rounds

Run 100 Meters

Max Rep Strict Pull-ups

Run 100 Meters

Max Rep Strict Ring Dips


Wednesday

Deadlift

8 reps @70%

5 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

WOD

3 Rounds

30 AbMat Sit-ups

15R/15L Kneeling KB Chops

30 KB Dead Bug Bicycle (slow and controlled)

15 Hanging Knee Raises 


Thursday

Front Squat

10 reps @ 50%

8 reps @ 60%

5 reps @ 70%

3 reps @ 80%

WOD

4 Rounds

12 Sandbag Cleans (alternating shoulders)(70-80/40-50)

100 Meter Farmers Carry (pick weight)


Friday

Incline DB Bench Press

4 x 12 reps

Rest 60 seconds between sets

Go heavy enough that you have only 2 reps in reserve.

You can do 12 reps, but the next 2 will be very difficult.

WOD

10-9-8-7-6-5-4-3-2-1

Russian KB Swings (70/55)

5 Burpees


Saturday

3-6-9-12-15

Hang Squat Cleans (95/65)

15-12-9-6-3

Strict Pull-ups

Run 100 Meters after each round

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