WOD

A. Back Squat – 12 min to complete:
Work to heavy set of 2 reps
Then drop weight 20% and complete 1 set of MAX REPS unbroken
***Warm-up Squat Snatch to working weight for part B

B. For Time – Reps 1-2-3-4-5-4-3-2-1:
9 min cap

Squat Snatch
Bar-Facing Burpees

L1 – 75/55 lbs
L2 – 105/70 lbs
L3 – 135/85 lbs

Rest 6 min (till 15:00 mark)

C. Choose a rep number of PERFECT Pushups from below options:
40, 70 or 100 (L1, L2, L3)
Complete this number FOR QUALITY
Every time you break, complete 10 Box Jump overs (24/20’’)
7 min cap

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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

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. Superset x 2 sets each:
12-15 DB Lateral Raises
10-12 Bradford Press (1 rep = “there and back”)
(see video at bottom)

D. AMRAP 8 min (each 5 reps must be unbroken):
5 DB Hammer Curls
5 Pushups on DB’s

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