WOD

A. Back Squat – Every 2 min for 8 sets, complete 3-5 reps.
Warm-up to 55-60% and add weight on each set
First few sets for 5 reps, next few sets for 4 reps, final few sets for 3 reps

B. Work quickly to weight just above weight used for part C

C. Reps 10-8-6-4-2 (12 min cap):

Squat Cleans (see levels)
Burpee Pull-ups (ADV Ring Muscle-ups)

L1 – 95/65, Burpee Jumping/kipping Pull-up
L2 – 125/85, Burpee CTB Pull-up
L3 – 155/105, Ring Muscle-ups

Extra credit (on your own after class)

D. For Time:
Run 400m
100 Double-unders

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STRONG PROGRAM

A. Back Squat – 5 x 3
***Two progressive sets then 5×3 at the same weight
***Increase weight following week when you make all 5×3 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 6-9 rep range
(with the same weight for all sets)

DB Bench Press x 6-9 reps
Rest 1-2 min
Bent-Over BB Rows x 6-9 reps
Rest 1-2 min

C. 5 Rounds:

10 Single-arm DB hang clean to overhead (5 per arm)
10 Weighted situps (DB on chest)
10 Hanging Oblique Knee Raises

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San Diego, CA 92109

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