WOD

A. “Stop” Deadlift – 10 min to work to challenging triple

B. EMOM x 10 min (alternating):

5-8 reps TnG Deadlifts @ 70-75% of part A triple
6-10 Bar-Facing Burpees

Rest 6 min (till 16:00 on clock)

C. 4 Rounds (8 min cap):

Run 200m
12 Kipping HSPU

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STRONG PROGRAM:

Vertical Upper Body Push/Pull
Parts A and B stay the same each week. Track these metrics.

A. Strict Barbell OHP – 3 x 6-8 reps
*Increase weight following week on any set that achieves 8 reps
*If you achieve less than 8 reps, keep the same weight the following week

B. Alternate Movements x 3 sets each:
Choose Ring or Bar. Stay consistent week to week
*Increase weight following week when you can achieve 5 (or 10) reps on all 3 sets

Weighted Dips x 5 reps OR Push-ups x 10 reps
Rest 1-2 min
Weighted Pull-ups x 5 reps
Rest 1-2 min

C. EMOM x 15 min (alternating):

Lateral Raises x 10-12 reps
BB Curls x 10-12 reps
Lying DB Tricep Extensions x 10-12 reps

D. AMRAP 5 min:

10/5 Pull-ups (kip/strict)
5 Burpee Box Jumps

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